THE POWER OF MICRONUTRIENTS
Tiny Nutrients, Big Benefits
Micronutrients, or vitamins and minerals, are essential for supporting vibrant health. Micronutrients help aid the body in producing hormones, enzymes, and other substances for regenerating cells and tissue, and supporting the immune system.
Vitamins are organic compounds that specialize in regulating bodily processes, such as the cardiovascular, digestive, endocrine, nervous, and reproductive systems. Vitamins also promote metabolism, immunity, and energy production in the body. They are primarily found in plants and animal foods.
Vitamins fall into two primary categories: fat-soluble and water-soluble. Fat-soluble vitamins, which include A, D, E, and K, are stored in the body’s fatty tissues, allowing the body to access them over time. While water-soluble vitamins, like those in the B-complex family and vitamin C, are not stored extensively and therefore need to be replenished regularly.
Fat-soluble vitamins play an essential role in maintaining various bodily processes and are stored in the liver and fatty tissues. Since these vitamins are stored in the body, it is important to consume them in balanced amounts to avoid toxicity.
Vitamin A is important for vision, skin health, and immune function. It can be consumed by eating eggs, dairy products, carrots, sweet potatoes, kale, and spinach.
Vitamin D is essential for mood regulation, bone health, calcium absorption, and immune function. It can be found in egg yolks, fatty fish, and exposure to sunlight.
Vitamin E can reduce inflammation, support skin health, and acts as an antioxidant protector. It naturally occurs in almonds, hazelnuts, sunflower seeds, olive oil, spinach, and avocado.
Vitamin K is important for heart and bone health, and can reduce blood clotting. It can be found in broccoli, kale, spinach, brussel sprouts, and green beans.
Water-soluble vitamins play an essential role in maintaining various bodily processes and are not stored in the body. They dissolve in water and should be consumed regularly to ensure optimal health.
Vitamin C is essential for antioxidant protection, collagen production, and immune health. It naturally occurs in citrus fruits, berries, kiwi, bell peppers, broccoli, tomatoes, and spinach.
B Vitamins fall into a group of 8 vitamin types that specialize in regulating various bodily processes.
B1 [Thiamine] supports energy levels by converting carbohydrates into energy and supports the nervous system by aiding nerve function. It can be found in fish, legumes, pork, and whole grains.
B2 [Riboflavin] protects cells from damage and supports energy levels by converting fats and proteins into energy. It can be consumed by eating eggs, dairy products, leafy greens, and nuts.
B3 [Niacin] helps to raise good HDL cholesterol and to lower bad LDL cholesterol. It can be found in poultry, fish, legumes, and whole grains.
B5 [Pantothenic Acid] aids the production of stress supporting hormones and can support the metabolism of carbohydrates, fats, and proteins. It can be consumed by eating chicken, beef, potatoes, and tomatoes.
B6 [Pyridoxine] is important for cognitive development and brain health, and can produce serotonin to help regulate mood. It can be found in bananas, chickpeas, fish, and potatoes.
B7 [Biotin] can help maintain healthy hair, nails, and skin. It can be consumed by eating almonds, eggs, mushrooms, spinach, and sweet potatoes.
B9 [Folate / Folic Acid] supports cell division and growth which is critical for fetal development during pregnancy, and can help produce red blood cells, preventing anemia. It can be found in leafy greens, legumes, and seeds.
B12 [Cobalamin] aids in the production of DNA and red blood cells, and nerve cells maintenance. It can be consumed by eating dairy products, fish, and meat.
Minerals are inorganic elements that support structural functions of the body, such as bone, muscle, and organ support, and physiological functions of the body, such as breathing, circulation, and hormone regulation. They are primarily found in soil and water, so in order to source minerals from food, you must consume plants that can absorb minerals from the earth and animals that eat these same plants.
Minerals fall into two categories as well, macrominerals and trace minerals. Macrominerals required in larger amounts to support functions like bone health and muscle function. While trace minerals are needed in smaller quantities but are still crucial for immune health, energy production, and hormone health.
Macrominerals are required in large amounts in order to properly support structural and physiological functions of the body.
Calcium is essential for strong bones and muscles. It can be found in dairy products such as milk, yogurt, and cheese, and leafy greens such as kale and broccoli.
Phosphorus partners well with calcium to support strong bones and muscles, and helps with energy storage and usage. It can be consumed by eating meat, poultry, fish, dairy, nuts, and seeds.
Magnesium supports muscle and nerve function, and helps regulate blood pressure. It can be found in leafy greens such as spinach and kale, nuts such as almonds and cashews, and even dark chocolate!
Potassium is important for heart health. Can be consumed by eating bananas, potatoes, avocados, tomatoes, oranges, and legumes.
Sodium helps maintain fluid balance. It naturally occurs in foods like celery, beets, and milk, but can also be found in sea salt.
Chloride partners well with sodium to maintain fluid balance, and support stomach acid production for digestion. It naturally occurs in seaweed, tomatoes, lettuce, and olives, but can also be found in table salt.
Trace minerals are needed in smaller amounts in order to properly support structural and physiological functions of the body.
Iron is essential for oxygen transport in the blood and aids in metabolism and energy. It can be found in red meat, poultry, fish, lentils, beans, and spinach.
Copper partners well with iron to aid metabolism, and supports the nervous system. Can be consumed by eating shellfish, mushrooms, dark chocolate, nuts, and seeds.
Zinc supports immune function. It can be found in meat, shellfish, dairy products, nuts, and seeds.
Selenium supports thyroid health. Can be consumed by eating seafood, eggs, and brazil nuts.
Manganese is important for bone health, metabolism, and antioxidant support. It can be found in nuts, leafy greens, pineapple, and legumes.
Iodine is critical for thyroid hormone production, regulating metabolism. Can be consumed by eating seaweed, fish, dairy products, eggs, and iodized salt.
Adding the right vitamins and minerals to your daily routine can make a lasting impact on your health. These essential micronutrients support your body’s functions, helping you feel energized, balanced, and resilient. By choosing high-quality sources and maintaining consistency, you’re taking meaningful steps toward lasting wellness—whether you’re focused on specific health needs or overall vitality. Whether you’re just starting with supplements or fine-tuning your regimen, building a solid foundation with these nutrients is a powerful way to support your journey toward feeling and performing at your best.
Hi there, and welcome to my little corner of the internet! I’m Kaitlyn, and I am so excited to have you here. The Live Lueur blog is fueled by my personal journey toward healing my thyroid by living a healthier, more balanced life, and to inspire you one step at a time, through small, sustainable changes.
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