Your Very Own Micronutrient Cheat Sheet

 

“How can I get more _______ (insert micronutrient) in my diet?”  If you track micros (which you should) chances are you’ve asked this question to your coach before.

 


Minerals contribute to bone, teeth and nail structures. They also perform a variety of metabolic functions. Vitamins act as coenzymes and facilitate a variety of essential reactions throughout the body.

 

Now flexible dieting doesn’t really provide exact guidance on micronutrients (vitamins and minerals) but that doesn’t mean this area should be neglected. In fact, it

Citrus fruitsshould still be emphasized for overall health and well-being. I like to tell my clients that at least 3 quarters of your diet should come from nutritious whole foods (more is obviously better, but life happens I get it). This is a good rule of thumb to ensure you are getting enough micronutrients. But what’s the easiest way to be sure though? Track them of course. 

 

Now back to my original question, “How can I get more of _______ in my diet?” Don’t fret. Your girl made a cheat sheet for ya.

 

Micronutrient Cheat Sheet

 

Micronutrient Function Food Sources
Vitamin A Vision, teeth, body tissues, healthy mucus membranes. Veal, beef, goose, lamb, turkey, fortified milk, cheese.
Vitamin C Healthy cell development, wound healing and resistance to infection. Sweet peppers, peaches, guava, broccoli, oranges, grapefruit, lemons, tomatoes, potatoes, onions.
Thiamin Needed for carbohydrate metabolism, normal function of nervous system, muscles and heart. Sunflower seeds, peas, pork, oranges, lima beans, pecans, enriched rice.
Vitamin D Bone mass, prevents bone loss and aids with calcium absorption. Fish, fortified milk, fortified breakfast cereals, egg yolks.
Vitamin E Immune functioning and metabolism. Oils, nuts, seeds, wheat germ, peanut butter.
Vitamin K Blood clotting, tissue and bone health. Spinach, chard, turnips, beets, brussels sprouts,  broccoli, asparagus.
Niacin Coenzyme for carb/protein/fat metabolism and nervous system functions. Whey protein, beef, peanuts, fortified breakfast cereals, soy protein, peanut butter.
Calcium Healthy bones and teeth, blood clotting, muscle contraction, nerve transmission. Cheese, milk, ice cream, kale, rutabaga, yogurt, sardines, cabbage, mustard greens, fortified drinks.
Phosphorous Strong bones and teeth, essential for energy metabolism. Fish, cheese, beef, pork, pumpkin seeds, almonds, sunflower seeds.
Magnesium Nerve and muscle function, bones and teeth. Cocoa powder, seeds, soybeans, bran, nuts, spinach.
Maganese Connective tissues and metabolism of carbohydrates. Wheat germ, rice bran, cereals, rice cakes, nuts, soy beans, whole wheat products.
Zinc Digestion, metabolism, reproduction, wound healing. Beef, veal, lamb, pork, chicken, white beans, oysters.

 

 

So there you have it. Do you track your micros? Why or why not?

 

Happy training friends!

 

Xo,

Nat

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