A Map of Micronutrients: The Vitamins & Minerals Your Body Needs
This article originally appeared in the Fall 2021 issue of Tracy Anderson Magazine, available now on newsstands and for digital download.
To keep our body running at its best means fueling it with the best. To do so, we must focus on mindfully consuming high-quality real food and a variety of it. High quality means that we get nutrients in their purest form, and a variety ensures we’re getting all the nutrients needed. When we think about nutrients, we need both macronutrients (i.e. protein, fat, and carbohydrates) and micronutrients (i.e. vitamins and minerals). Micronutrients are important for so many elements of peak health, such as energy levels, immunity, blood clotting, brain development, bone health, aging, and fluid balance. However, micronutrients cannot be made by our body, so they must be consumed. Therefore, we’ve compiled some of the key micronutrients, why they’re important for optimal health, and how to include them in your diet.
VITAMINS
Water-Soluble Vitamins
These are not stored in the body.
Vitamin B
Benefits: Important for energy production and nervous system
B1 (thiamine) found in: Whole grains, meat, and fish
B2 (riboflavin) found in: Eggs and milk
B3 (niacin) found in: Meat, salmon, leafy greens, and beans
B5 (pantothenic acid) found in: Mushrooms, tuna, and avocado
B6 (pyridoxine) found in: Fish, milk, carrots, and potatoes
B7 (biotin) found in: Eggs, almonds, spinach, and sweet potatoes
B9 (folate) found in: Beef, spinach, and asparagus
B12 (cobalamin) found in: Clams, fish, meat, spirulina, nutritional yeast, and chlorella
Vitamin C (ascorbic acid)
Benefits: Important for collagen production
Found in: Citrus fruits, bell peppers, tomato, broccoli, and brussels sprouts
Fat-Soluble Vitamins
These are stored in the body.
Vitamin A
Benefits: Important for eye and organ function, healthy skin, and immunity
Found in: Dairy, fish, sweet potatoes, carrots, and spinach
Vitamin D
Benefits: Important for immunity and bone health
Found in: Sunlight, fish oil, and milk
Vitamin E
Benefits: Important for immunity, an antioxidant that protects cells from damage
Found in: Sunflower seeds, wheat germ, almonds, and avocado
Vitamin K
Benefits: Important for blood clotting and bone health
Found in: Leafy greens, soybeans, and pumpkin
MINERALS
Microminerals
You need more of these than trace minerals
Calcium
Benefits: Important for bone health and muscle function
Found in: Milk products, leafy greens, fortified nondairy milks, and chickpeas
Phosphorus
Benefits: Important for bone health and cell membranes
Found in: Salmon, yogurt, turkey
Magnesium
Benefits: Important for body’s reactions, important for nerve transmission, muscle health, and bone and teeth health
Found in: Legumes, nuts, seeds, and black beans
Sodium
Benefits: Important for fluid balance and blood pressure
Found in: Salt, processed foods, and canned soup
Chloride
Benefits: Important for fluid balance
Found in: Seaweed and salt
Potassium
Benefits: Important for nerve impulses and muscle function
Found in: Lentils, acorn squash, and bananas
Trace Minerals
You need less of these than microminerals
Iron
Benefits: Important to oxygenate the body
Found in: Oysters, white beans, spinach, dried fruit, nuts and seeds, and tofu
*Note: foods with vitamin C help your body absorb iron, especially iron from non-meat sources
Copper
Benefits: Important for tissue health and brain health
Found in: Crab and cashews
Zinc
Benefits: Important for immunity and wound healing
Found in: Beans, nuts, oysters, crab, and chickpeas
Selenium
Benefits: Important for thyroid health and reproduction
Found in: Brazil nuts, sardines, and ham
Iodine
Benefits: Important for hormones, thyroid health, and metabolism
Found in: Salt
A complete diet of fruits and vegetables, as well as lean proteins and grains, usually means you’ll be getting all the right vitamins and minerals necessary. That’s why dieting, eliminating entire food groups, or eating the same foods all the time can accelerate deficiencies, which can be linked to many diseases. Those following plant-based, vegetarian, and vegan diets can still maintain proper levels of their micronutrients with just a little extra attention and care. Vitamin B12, calcium, iron, and zinc are all micronutrients that are easier to get from animal-based products. However, with proper planning and healthy choices, these micronutrients can be obtained from other sources, such as mushrooms, fortified cereals, tofu, edamame, calcium-fortified dairy beverages, and leafy greens.
While we always opt for a food-first philosophy, meaning we try to get all our nutrients from real foods the way our ancestors have for centuries, vitamin and mineral supplements can also be used. These work by providing your body with a synthetic version of a vitamin or nutrient if you’re deficient and struggling to include it. We recommend the advice of a professional alongside a blood test to determine which micronutrients you could use more of and how to supplement to meet your body’s requirements.
