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| Habideen Olaniran Owner of Authentic Physiques Pro Natural Bodybuilder |
The Power of Micronutrients
By definition, a micronutrient is any of the chemical elements required in minute quantities for growth of an organism. This is the most basic definition and understanding of what micronutrients do. The idea of micronutrients in everyday nutrition often do not come across the mind of most. When it comes to healthy eating, multiple ideas and fads come to mind such as low-carb, no-carb, high fat, liquid fasting, etc. Which, if any, of these approaches works for you? The answer is, you must discover that for yourself. My goal with this article is to provide you with information and ideas on incorporating micronutrients into your daily nutrition.
When most people think of eating healthy, often the micronutrients are forgotten or not thought about at all. We're familiar with the idea of some protein, fats and carbohydrates being better for you than others. For example, eating an Ahi tuna steak is much better for you than a large pork chop or rack of pork ribs. Also, eating low-fat, reduced fat and fat-free foods "may" be a better option than foods containing the full fat. Micronutrients are often a lot more difficult to obtain in adequate amounts through a typical diet and this leaves people deficient in many micronutrients. Remember, they are not required in large amounts, like macronutrients are. Micronutrients are consumed in the milligram and microgram amounts. Nutritional supplements are a good way to close the deficient gap but should not be the only way of obtaining these sources. While taking a pill may be fast, I am sure we all would rather eat a meal that is more satisfying. Let us explore the food options for boosting micronutrient intake and how they can help us.
Let us first focus on the common vitamins we get through a "regular" diet. Now, while I recognize the benefits and advantages of those who choose to live a different lifestyle, such as vegans, pescetarian, paleo, raw, etc., I am referring to a "typical" North American diet. Vitamins are the micronutrients the body needs for various roles throughout the body. Do not confuse vitamins as a direct source of energy. They are not energy boosters. The B-vitamins however aid in chemical reactions. These chemical reactions help the body get calories "ENERGY" from food. Further at the bottom, I have provided a list of the typical micronutrients and their recommended daily values that are easily acquired. Directly below, I will focus on the micronutrients that primarily assist with the metabolism of various nutrients.
Water-soluble vitamins are dissolved in water, not stored in the body and eliminated through the urine. This requires us to replenish our supplies daily. Water-soluble vitamins consist of vitamins (C) ascorbic acid, (B1) thiamin, (B2) riboflavin, (B3) niacin, (B5) pantothenic acid, (B6) pyridoxine, (B7) biotin, (B9) folic acid and (B12) cobalamin. Although these vitamins are easily destroyed and removed form the body as they are water-soluble, taking them in excess can lead to toxicity.
- Vitamin B-1 (Thiamin)
- Uses: Assists in the metabolism of carbohydrates and amino acids.
- Sources: Thiamin is commonly found in foods such as fortified cereals and enriched grains such as pasta and rice. Thiamin can also be fund in peas, beans and pork.
- Advantages and Disadvantages: While there are no known toxicity symptoms associated with Thiamin, there are deficiency risks. Persons who consume large amounts of alcoholic beverages or junk food products, are a high risk of deficiency. Alcohol and junk food does not contain enriched grains and can be associated with weight loss, irritability, nerve damage and muscle waste.
2. Vitamin B-2 (Riboflavin)
- Uses: Assists with the metabolization of fats and carbohydrates.
- Sources: Dairy products, fortified cereals, enriched grains, mushrooms and liver.
- Advantages and Disadvantages: There are no real setbacks with taking excessive amounts of riboflavin, due to the body readily excretion of it. Deficiency is uncommon but may cause issues with those battling alcoholism.
3. Vitamin B-3 (Niacin Nicotinamide, Nicotinic Acid)
- Uses: Assists in the metabolization of fats and carbohydrates. Helps with DNA duplication and repair. Aids in cell differentiation.
- Sources: Tuna, chicken, lamb, turkey, shrimp, salmon, sardines, peanuts, brown rice, meats, fish, fortified cereals and enriched grains.
- Advantages and Disadvantages: Large doses of a particular form of niacin can lower LDL cholesterol and raised HDL cholesterol. The downside to consuming too much includes itching, tingling, heat and flushing.
4. Vitamin B-5 (Pantothenic Acid)
- Uses: Assists in the metabolization of carbohydrates, proteins and fats. Helps with keeping skin healthy and the synthesis of coenzyme-A, which breaks down fatty acids.
- Sources: Avocado, broccoli, kale, cabbage, legumes, lentils, milk, mushrooms, poultry organ meat such as liver.
- Advantages and Disadvantages: In additions to assisting with coenzyme-A and breaking down fatty acids, Vitamin B5 also may reduce stress, build antibodies to fight infections, helps to make red blood cells, improve hair growth and sperm activity. Symptoms of deficiency include fatigue, cramps, hair loss, joint aches, anemia, insomnia and restlessness.
5. Vitamin B-6 (Pyridoxine, Pyridoxamine, Pyridoxal)
- Uses: Assists in the metabolization of proteins and carbohydrates. Also supports blood cell and neurotransmitter synthesis.
- Sources: Bananas, white potatoes, chickpeas, fortified cereals, beef, poultry and sunflower seeds.
- Advantages and Disadvantages: Although vitamin B-6 is a water soluble vitamin, taking too much in at once can cause nerve damage. Alcoholism may cause deficiency in this vitamin. Otherwise, deficiency is rare and symptoms include confusion, depression and anemia.
6. Vitamin B-7 (Biotin)
- Uses: Assists in the metallization of fats and carbohydrates. Also helps with the growth of hair and nails and keeps your eyes, liver and nervous system working properly.
- Sources: Egg yolks, milk, nuts, legumes, fortified cereals, pork, organ meats such as liver and kidneys.
- Advantages and Disadvantages: No known disadvantages for Vitamin B-7 toxicity. Biotin may improve blood sugar for persons with type 2 diabetes. It also may help reduce insulin resistance and nerve damage from type 2 diabetes. Also supports the digestive tract. Deficiency may include fatigue, depression, hair loss, dry skin, scaly rash around the eyes or mouth and dry eyes.
7. Vitamin B-9 (Folic Acid)
- Uses: Assists in DNA synthesis, cell division, amino acid metabolization, and maturation of cells and red blood cells.
- Sources: Lentils, dried beans and peas, spinach, broccoli, collard greens, turnip greens, dark green vegetables, okra, asparagus, citrus fruits and juices.
- Advantages and Disadvantages: Taking Vitamin B-9 helps reduce folate deficiency. Obtaining folic acid from food sources may aid in the reduction of kidney disease, heart disease and stroke. Taking too much folic acid for long periods of time may cause those with existing heart problems to have a heart attack. More research needs to be done before any strong conclusions can be determined.
8. Vitamin B-12 (Cobalamin)
- Uses: Assists in building proteins in the body, red blood cells, and normal functions of the nervous tissues. Vitamin B-12 myelin sheath, the outer coating that protects the nerve fibers.
- Sources: Fish, clams, oysters, sardines, salmon, poultry, yogurt, dairy, fortified cereals and fortified soy.
- Advantages and Disadvantages: The body can store vitamin B-12 in the liver for up to two years, so this makes being deficient difficult. Those who are deficient may experience megaloblastic anemia. Since it also protects the myelin sheath, a deficiency may expose one to symptoms such as tingling, numbness, cognitive, disorientation and dementia in older persons.
9. Vitamin C (Ascorbic Acid)
- Uses: Helps with iron absorption, collagen synthesis, immune function, synthesis of neurotransmitters, DNA, and hormones. Also works against free radicals as an antioxidant and regenerates vitamin E.
- Sources: Strawberries, rasberries, blueberries, cranberries, cantaloupe, kiwi, mango, papaya, watermelon, pineapple and citrus fruits and juices.
- Advantages and Disadvantages: Vitamin C does "NOT" prevent colds. However, taking Vitamin C before a cold virus is introduced into the body may help to shorten the length of the cold and lower the level of the cold. Vitamin C deficiency know as scurvy, and is characterized by bleeding gums, small hemorrhage on the arms and legs, bone pain, fractures and depression.
Fat-soluble vitamins are stored in the body for longer period of times than water-soluble vitamins are and can put one at risk of toxicity if consumed in excess. Fat-soluble vitamins are dissolved in lipids and consist of vitamins A, D, E and K. Fat-soluble vitamins are stored in the liver and body fat tissue for long periods of time. When dietary intake is low, these vitamins can be released. Due to the long storage of these vitamins, the possibility of toxicity is high. This is called hypervitaminosis, literally too much vitamin in the body.
1. Vitamin A (Retinol, Retinoic Acid, Provitamin A, Carotenoids)
- Uses: Help with bone growth, reproductive and immune health. Essential for healthy vision, especially at night, aids in declining retinal function and healthy skin.
- Sources: Cantaloupe, mangos, pumpkin, oranges, apricots, carrots, collard greens, spinach, kale, sweet potatoes, broccoli, eggs, mil, fortified cereals and liver.
- Advantages and Disadvantages: Vitamin A can help reduce muscular degeneration due to age and improve night vision. Excessive amounts of vitamin A can lead to birth defects, liver problems, osteoporosis and central nervous problems.
2. Vitamin D (Cholecalciferol)
- Uses: Supports bone health and regulates blood calcium.
- Sources: The best source for Vitamin D is sunlight. Tuna, cod liver oil in moderation, milk, yogurt, cheese and egg yolks.
- Advantages and Disadvantages: If taken in excess, Vitamin D can lead to hypercalcemia which is dangerously high levels of calcium in the blood. This can cause kidney stones and bone loss. Deficiency may result in in affects on the nervous system, heart, lungs, kidneys and blood vessels. Those with adequate amounts of Vitamin D will benefit from the maintenance for their bones and teeth that it provides. For adults older in age or anyone that battles osteoporosis and osteomalacia, Vitamin D will reduce the risk of bone fractures. This is important due to Vitamin D helping with the absorption of calcium and phosphorous.
3. Vitamin E (Tocopherol)
- Uses: An antioxidant that protects cell membranes against oxidation. It also assists in the formation of red blood cells and the maintenance of vitamin A, K, iron and selenium.
- Sources: Vegetable oils, sunflower seeds, wheat germs, nuts, spinach, avocado and whole grains.
- Advantages and Disadvantages: Those who cannot absorb dietary fats or have a disorder that does not absorb fats, will not be able to absorb Vitamin E. The protection Vitamin E provides agains oxidation can protect you from things that lead to heart disease, LDL cholesterol and have preventative affects against cancer. Excessive amounts may result in interfering with blood clotting.
4. Vitamin K (Phylloquinone, Menaquinone)
- Uses: Aids in blood clotting, prevent excessive bleeding and possibly the formation of bones.
- Sources: Kale, spinach, mustard greens, turnip greens, beet greens, collard greens, green leafy vegetables, parsley, broccoli, asparagus, scallions, brussels sprouts, chili powders and hot spices.
- Advantages and Disadvantages: Vitamin K is essential for aiding in the blood clotting from cuts and injuries. Applying it to the skin can aid in the removal of spider veins, bruises, scars, stretch marks and burns. Vitamin K also aids in the healing of skin and reduces bruising and swelling. Those deficient in Vitamin K may experience the inability for their body to clot blood efficiently or at all.
**Below you can find the Recommended Dietary Allowance (RDA) for each of the above micronutrients, along with the RDA for major and trace minerals.**
| Micronutrients |
| Vitamin A 5000 IU |
| Vitamin C 60 mg |
| Vitamin D 400 IU |
| Vitamin E 30 IU |
| Vitamin K 80 mcg |
| Thiamin 1.5 mg |
| Riboflavin 1.7 mg |
| Niacin 20 mg |
| Vitamin B6 2.0 mg |
| Folate 400 mcg |
| Vitamin B12 6.0 mcg |
| Biotin 300 mcg |
| Pantothenic acid 10 mg |
| Sodium 2400 mg |
| Potassium 3500 mg |
| Calcium 1000 mg |
| Magnesium 400 mg |
| Phosphorus 1000 mg |
| Manganese 2.0 mg |
| Zinc 15 mg |
| Copper 2.0 mg |
| Selenium 70 mcg |
| Iron 18 mg |
| Iodine 150 mcg |
| Chromium 120 mcg |
| Molybdenum 75 mcg |
| Chloride 3400 mg |
| Cholesterol 300 mg |
IU = International Units
Each of the above named micronutrients have their own role and often aid in the use of other micronutrients. They also aid with the proper function of micronutrients. While individually we may find more use for one over another, it is important to understand that each has is unique purpose and function and should not be willfully ignored. Maintaining a well balanced diet will ensure that you are meeting the daily recommended intake for these micronutrients.
I hope this article has provided you with plenty of information to help you start and continue your journey into a healthy and well rounded lifestyle. As always, stay fit, train hard, eat for optimal health and performance. Let's Go...
***Always consult a qualified medical professional before
beginning any nutritional program or exercise program. The information
contained herein is not intended to be a substitute for professional medical
advice, diagnosis or treatment in any manner. Always seek the advice of your
physician or other qualified health provider with any questions you may have
regarding any medical condition. Results of above information may vary.
***
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