Micronutrients – Vitamins and Minerals

Nutritional balance plays a key role in optimal wellness, chronic disease prevention and managing the aging process. No single food contains all of the vitamins and minerals we need and, therefore, a balanced and varied diet is necessary for an adequate intake of all micronutrients.

If you are interested in finding out more about micronutrients, contact functional medicine specialist Annamarie Salyer FNP-C at Bion Aesthetics and Med Spa in Indianapolis, IN to see if this treatment is right for you.

Although they do not provide energy, we need them because they are essential for our survival. They are compounds that our bodies cannot get without food. They are active in nearly every physiological process and help keep us healthy. For example, vitamins are crucial for growth and immunity, while minerals help build our bones and teeth. Without micronutrients our bodies would not be able to utilize the energy we consume through food. Too little or too much of one can inhibit fat loss, and leave you sick and rundown.

Many factors determine someone’s micronutrient needs, but one of the most important is their activity level and intensity. Activity level and intensity not only dictates a person’s caloric needs, but their micronutrient needs as well. This is especially important for athletes. Athletes who regularly engage in intense exercise need more calories, and in turn micronutrients, than someone who is sedentary. Without adequate nutrition to support their training, an athlete won’t be able to recover in between training sessions.

Micronutrients, vitamins, and minerals come from a variety of whole food sources. Micronutrients are best absorbed and utilized when consumed through whole food.  Whole food sources have been minimally processed and are as close as possible to their natural state.  The more refinement or processing a food has to go through, the more micronutrients it will lose. This is why a whole grain such as quinoa will provide much more nutrition than bread or pasta that has been processed and had a few nutrients added back in.  Instead, choose colorful fruits and veggies. These are some of the most nutrient-dense foods and provide a lot of vitamins and minerals for very few calories. Shoot to eat a variety of colors to ensure you are getting all the micronutrients you need.

Whole food sources may provide the most bang for your buck, but sometimes supplementation is necessary.  A few examples of this are: an athlete with a poor diet, a pregnant woman, a person with an injury or illness, or someone with a specific vitamin or mineral deficiency.  All of these people could benefit from supplementation.  Many athletes fall into the first category and simply struggle to get all they need through their diet.  This is either because they eat too much of the same thing or simply don’t consume enough fruits and vegetables. For these people a multivitamin can be a cheap and easy solution to a big problem.  Although it is not a magic bullet, it can help them feel better and eliminate any small deficiencies that may have been holding them back. Knowing your micronutrient levels are key to a thorough understanding of your nutritional requirements at a foundational level, which may contribute to your risk for disease, while simultaneously and positively impacting your overall health and well-being.