Macronutrients or commonly referred to as macros; which you are probably familiar with, are the nutrients that provide energy such as carbs, protein, and fat. Macros are REALLY important and we have to consume these in large quantities, which makes them a macro  when looking at the distribution of the nutrients a body needs to survive. Micronutrients play a role in most metabolic reactions in the body and we need in small quantities for the body to function.  Therefore, being deficient in micronutrients can be the root of health issues. For example, hormonal imbalance, energy levels, and skin conditions. In contrast, micros support our metabolic, skin, brain, digestion, and mental health. 

What are Micro Nutrients

Did you know there are two categories of micro nutrients? They can be broken down into Vitamins and minerals. They all have different functions and work together to keep your health at it’s optimal level. So, let's dive into them both! 

Vitamins

What are the differences between fat and water soluble vitamins? Well fat soluble vitamins need fat in order to be absorbed. As well these vitamins are stored in your adipose tissue (aka fat cells.) These fat soluble vitamins include vitamin A, D, E, K.

Firstly, if you consume a lot of fruits and vegetables that are a variety of colors, you should be able to meet the RDAs (Recommended Daily Allowances) for these vitamins. Since these are stored in your adipose tissue, there is less of a chance of deficiency because they can be stored up to 6 months until your body needs them!

When it comes to vitamin D, it becomes activated with sunlight exposure. Getting 10-15 minutes of sunlight on your skin daily can help you meet your vitamin D levels. If you are concerned about your Vitamin D levels or live in a higher latitude with less sun exposure, check with your practitioner about taking a supplement to support health levels. 

The other subcategories of vitamins are water soluble vitamins, which include: the B vitamins (folate, thiamine, riboflavin, niacin, pantothenic acid, B12, B6, Biotin, and Vitamin C. 

In conclusion, fat-soluble vitamins are stored longterm. On the other hand, water soluble vitamins don't. Whatever you don't use, and therefore doesn't need is excreted in your urine. To clarify, these have to be consumed regularly to replenish and prevent deficiencies. 

Urinary Testing for Vitamins

Since your water-soluble vitamins are being excreted everyday based on need, it can be valuable to test your urine to make sure you're keeping your levels in a healthy range. Knowing your numbers can help you understand where your food and beverage choices might be lacking. 

As well as, know which supplements would actually be beneficial for you! Why take a multivitamin with extra nutrients you don’t need? If you are interested in testing your nutrients and getting personalized supplements based on your levels, check out Vessel Health  where you can test for a few of those water soluble vitamins all in the comfort of your own home. 

Minerals 

The next largest category of micro nutrients are minerals, which can be broken down into macrominerals and trace minerals. Macrominerals like their name means, you need larger amounts to meet your needs. Then trace minerals you need in smaller amounts to meet your daily needs. 

Macrominerals 

• Calcium - important for bone health 
• Phosphorus - forms strong teeth during formation
• Magnesium - regular heart health, mood, and energy 
• Sodium - electrolyte critical for the balance of your fluids
• Potassium - important for balancing fluids and muscle function 
• Chloride- digestion and balancing body fluids
• Sulfur - repairing DNA and inflammation 

If you're lacking Potassium…

Potassium is one of minerals which most people do not consume enough, with only 3% of adults reaching the recommended AI (Adequate Intake). Moreover, balancing sodium intake with potassium intake is important for managing blood pressure and overall heart health. 

Due to high intake of processed foods, most people are getting too  much sodium. Subsequently, this is true even for those who do not salt their food. Fortunately excess sodium intake can at least in part be mitigated by having a diet high in potassium. Fruits and vegetables are the major source of potassium in the diet. Potassium is a micro nutrient; however getting recommending amounts of potassium  will keep all your internal organs, fluids, and muscles working properly. For example, not getting enough potassium can result in: 

• Increased blood pressure
• Impair calcium levels in bones 
• Increase risk of kidney stones 
• Muscle cramps and impaired muscle growth 

Research supports a diet high in potassium rich foods, which decreases risk for high blood pressure. For example, here are some foods high in potassium to include into your day. 

• Avocados
• Bananas
• Walnuts 
• Apricots
• Spinach
• Potatoes (white and sweet) 
• Mushrooms 
• Dates
• Watermelon 

Nutritionist tip: Make a potassium rich smoothie, throw these ingredients into your blender and your already ahead of your daily goals! In addition, check out this Potassium Powerhouse Smoothie recipe. 

Micronutrients: Trace Minerals

These trace minerals are needed in smaller amounts, however they are still so important to many body functions. So, if you think your diet is not providing you with enough of these nutrients, you might want to consider supplementing depending on your circumstances. Trace minerals include: 

• Iron 
• Manganese
• Copper
• Zinc
• Iodine 
• Fluoride
• Selenium 

Trace Minerals for Skin Health

We get a lot of questions about skin health, so let's shine some light on important trace minerals for your skin. The skin is the ultimate proactive barrier. It is truly doing the most for you 24/7 and it gets some of the most wear and tear of any other organ. Yep that’s right, your skin is an organ! Micro nutrients play an important role in maintaining your skin health.

Zinc and Vitamin C

The first important nutrient is zinc, which is protective against UV absorption to reduce damage to skin and DNA. Applying sunscreen containing zinc ingredients and eating zinc rich foods, your skin will thank you. Whole grains, milk, beans, and poultry are great sources of zinc. 

So, when zinc is paired with Vitamin C, they can help improve acne. These nutrients together create an antimicrobial action to reduce bacteria in acne. Think you might be low on your zinc and Vitamin C intake? For instance, making this quick chickpea sandwich for lunch this week will help you get a boost of these two micronutrients! 

Selenium

For instance, this trace mineral plays a role in your skin health similar to zinc. Selenium is important for stimulating enzymes that reduce the oxidation caused by UV rays. Reducing oxidation helps protect your skin and helps protect against DNA damage that can result in skin cancer. To sum up, these important protective enzymes are dependent on selenium. 

One of the easiest ways to meet your selenium needs is to consume 1-2 Brazil nuts per day. However, if you have a tree-nut allergy other good sources include eggs, poultry, whole-wheat bread, beans, lentils. 

Are You Getting Enough Micros?

Not getting enough micro nutrients can cause you to see unpleasant side effects; can be difficult. Some ways to make sure you are currently getting enough include: 

• Consume a balanced diet with a variety of fruits and vegetables
• Eat seasonal produce, the fresher and brighter the color of the produce, the more concentration of micronutrients. 
• Understanding any health condition and how it impacts need for other nutrients 
• Learn what is being excluded by restricting certain food groups and meal patterns.
• Medications and nutrient interactions 
• Track your intake for one “normal day” and see if you are low in these micros
• Urinary home test for specific micros 

Be Proactive! 

So, now you know how many micronutrients there are and how important getting enough of each is to keeping your health and wellness at an optimal level. In short, keeping your nutrient levels up will ultimately help you during times of illness. Eating a well balanced diet of fruits, veggies, eggs, nutrient rich foods, bright colors will similarly help you reach your micronutrient goals. Not sure if levels of Vitamin C, or Magnesium, are up to par? You can test your levels of these nutrients at home with urinary testing cards, check out Vessel Health to learn more about creating your personalized wellness plan to reach your health goals! 

Potassium is a super important micronutrient that most people are getting enough of daily, what is your favorite ways to incorporate potassium rich foods into your day?