Page 121 - Tracy Anderson Magazine - Fall 2021

A MAP OF MINERALS

MICR ONUTRIENT S

MICROMINERALS TRACE MINERALS
The vitamins and minerals you need—and where to find them. You need more of these than You need less of these than
trace minerals microminerals
To keep our body running at its best means fueling it with and minerals). Micronutrients are important for so many
the best. To do so, we must focus on mindfully consuming elements of peak health, such as energy levels, immunity, CALCIUM IRON*
high-quality real food and a variety of it. High quality means blood clotting, brain development, bone health, aging, and Important for bone health and muscle function Important to oxygenate the body
that we get nutrients in their purest form, and a variety en- fluid balance. However, micronutrients can’t be made by Milk products, leafy greens, Oysters, white beans, spinach,
sures we’re getting all the nutrients needed. When we think our body, so they must be consumed. Therefore, we’ve com- fortified nondairy milks, chickpeas dried fruit, nuts and seeds, tofu
about nutrients, we need both macronutrients (i.e. protein, piled some of the key micronutrients, why they’re important (*Foods with vitamin C help your body
fat, and carbohydrates) and micronutrients (i.e. vitamins for optimal health, and how to include them in your diet. PHOSPHORUS absorb iron, especially iron from
Important for bone health and cell membranes nonbeef sources)
Salmon, yogurt, turkey
COPPER
MAGNESIUM Important for tissue health and brain health
Important for body’s reactions, nerve transmis- Crab, cashews
VITAMINS sion, muscle health, and bone and teeth health
Legumes, nuts, seeds, black beans ZINC
Important for immunity and
SODIUM wound healing
WATER-SOLUBLE VITAMINS FAT-SOLUBLE VITAMINS Important for fluid balance and blood pressure Beans, nuts, oysters, crab, chickpeas
These are not stored in the body These are stored in the body Salt, processed foods, canned soup
SELENIUM
VITAMIN B VITAMIN A CHLORIDE Important for thyroid health
Important for energy production Important for eye and organ function, Important for fluid balance and reproduction
and nervous system healthy skin, and immunity Seaweed, salt Brazil nuts, sardines, ham
Dairy, fish, sweet potatoes, carrots, spinach
B-1 (thiamine): POTASSIUM IODINE
Whole grains, beef, fish VITAMIN D Important for nerve impulses Important for hormones, thyroid health,
B-2 (riboflavin) Important for immunity and bone health and muscle function and metabolism
Eggs, milk Sunlight, fish oil, milk Lentils, acorn squash, bananas Salt
B-3 (niacin)
Beef, salmon, leafy greens, beans VITAMIN E
B-5 (pantothenic acid): Important for immunity, an antioxidant
Mushrooms, tuna, avocado that protects cells from damage
B-6 (pyridoxine) Sunflower seeds, wheat germ,
Fish, milk, carrots, potatoes almonds, avocado
B-7 (biotin) A complete diet of fruits and vegetables, as well as lean such as mushrooms, fortified cereals, tofu, edamame, cal-
Eggs, almonds, spinach, sweet potatoes VITAMIN K proteins and grains, usually means you’ll be getting all cium-fortified dairy beverages, and leafy greens.
B-9 (folate) Important for blood clotting and bone health the right vitamins and minerals necessary. That’s why di-
Beef, spinach, asparagus Leafy greens, soybeans, pumpkin eting, eliminating entire food groups, or eating the same While we always opt for a food-first philosophy, meaning
B-12 (cobalamin) foods all the time can accelerate deficiencies, which can we try to get all our nutrients from real foods the way our
Clams, fish, beef, spirulina, Opposite page: Vino Li, courtesy unsplash.com; This page: Tara Winstead, courtesy pexels.com, be linked to many diseases. Those following plant-based, ancestors have for centuries, vitamin and mineral supple-
nutritional yeast, chlorella vegetarian, and vegan diets can still maintain proper levels ments can also be used. These work by providing your body
of their micronutrients with just a little extra attention and with a synthetic version of a vitamin or nutrient if you’re
VITAMIN C (ascorbic acid) care. Vitamin B-12, calcium, iron, and zinc are all micro- deficient and struggling to include it. We recommend the
Important for collagen production Mockup Graphics nutrients that are easier to get from animal-based prod- advice of a professional alongside a blood test to determine
Citrus fruits, bell peppers, tomato, ucts. However, with proper planning and healthy choices, what micronutrients you could use more of and how to sup-
broccoli, brussels sprouts these micronutrients can be obtained from other sources, plement to meet your body’s requirements. ■

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