The Importance of Micronutrients for Better Health

If you’ve ever heard the phrase, "You are what you eat," you might assume it means just counting your calories or focusing on macronutrients like protein, carbs, and fats. But the real magic behind good health? Micronutrients.

Micronutrients—vitamins, minerals, and antioxidants—are essential for everything from brain function and immune support to energy production and gut health. Yet, most people overlook them completely. And even those who try to "eat healthy" often miss the mark. Let's break down why micronutrients matter and how to make sure you're getting enough.

What Most People Get Wrong About Micronutrients

Many people think that as long as they eat their veggies occasionally, pop a multivitamin, or get enough protein, they’re covered.?Not quite.

Here’s where most people go wrong:

1. They assume processed foods provide enough vitamins and minerals.??? Many packaged foods are?fortifiedwith?synthetic?nutrients, but they don’t always get absorbed the same way as natural sources. Whole foods contain natural forms of vital nutrients, alongside synergistic compounds that often impact and even enhance nutrient absorption.
2. They overlook soil depletion.?Due to modern farming practices, the nutrient content in our soil has decreased over time. That means even fresh produce isn’t as nutrient-dense as it used to be. Your grandma's carrots aren't the same carrots of today! ??
3. They think supplementation is a cure-all.??? Supplements can?help, but they’re not a magic fix. Many nutrients need to be consumed in food form alongside the right cofactors (e.g., vitamin D helps with calcium absorption, and magnesium supports vitamin D activation). You can't out-supplement a bad diet. If the soil beneath a tree is poor, you can't just keep throwing fertilizer at its leaves. ??
4. They focus on a few, but ignore the rest.??? While we hear a lot about vitamin C, calcium, and iron, many other crucial micronutrients like selenium, iodine, zinc, and choline don’t get enough attention. Micronutrients are critical for immune health, thyroid function, and brain development but everyone's too busy distracted by counting macros between chicken breast, protein powders and the chocolate fudge brownie for dessert.

Essential Micronutrients and Why They Matter

Here’s a breakdown of a few key micronutrients and what they do for your body:

• Vitamin A?– Supports vision, immune function, and skin health.
• Vitamin C?– Acts as a powerful antioxidant, supports immunity, and enhances iron absorption.
• Vitamin D?– Regulates calcium for bone health and plays a crucial role in immune function.
• Vitamin E?– Protects cells from oxidative stress and supports skin and brain health.
• Vitamin K?– Essential for blood clotting and bone metabolism.
• B Vitamins (B1, B2, B3, B6, B9, B12)?– Support energy production, red blood cell formation, and brain function.
• Iron?– Crucial for oxygen transport in the blood and preventing anemia.
• Magnesium?– Helps regulate over 300 enzymatic reactions, including muscle and nerve function.
• Zinc?– Supports immune health, wound healing, and hormone production.
• Selenium?– Functions as a powerful antioxidant, supporting thyroid function and immune health.
• Calcium?– Vital for strong bones, muscle function, and nerve signaling.
• Potassium?– Regulates blood pressure, fluid balance, and muscle contractions.
• Choline?– Supports brain health, liver function, and cell membrane integrity.
• Iodine?- An essential mineral for bone and nerve development as well as thyroid regulation, metabolism, and immune function

Nutrient-Dense Food Sources of Micronutrients

If you want to optimize your micronutrient intake, prioritize whole, nutrient-dense foods. Here are some ideas to get you started for where you can go to get the best bang for your buck:

• Leafy Greens (Spinach, Kale, Swiss Chard)?– High in magnesium, vitamin K, iron, and folate. ??
• Berries (Blueberries, Strawberries, Raspberries)?– Packed with antioxidants, vitamin C, and fiber. ??
• Eggs (Especially the Yolks)?– A great source of choline, B vitamins, and vitamin D. ??
• Fatty Fish (Salmon, Sardines, Mackerel)?– Rich in omega-3s, vitamin D, and selenium. Throw in organic seaweed for an added iodine-rich boost.
• Nuts & Seeds (Hemp, Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds)?– Provide vitamin E, zinc, and magnesium.
• Organ Meats (Liver, Heart, Kidneys)?– One of the most nutrient-dense foods, loaded with iron, vitamin A, B12, and choline.
• Fermented Foods (Kimchi, Sauerkraut, Kefir, Yogurt)?– Support gut health and improve nutrient absorption.
• Beans & Legumes (Lentils, Chickpeas, Black Beans)?– Excellent sources of iron, magnesium, and folate.

Takeaway: Micronutrients Matter More Than You Think

Micronutrients might not get the hype that protein and carbs do, but they play an extremely important role in your health. Without them, your body simply cannot - and will not - function optimally. If you’re constantly sick, fatigued, experiencing brain fog, struggling with immunity, or just not feeling your best, there’s a good chance you’re missing out on thee key nutrients - even if you think you're "counting your macros" well. ?

Don't forget that you were created for real food nutrition.?Your health cannot be optimized by way of taking enough Flintstones vitamins - and yes, that includes even the gummies. ???

Prioritize whole, nutrient-dense foods, be mindful of where your food comes from, and consider getting your micronutrient levels tested if you suspect deficiencies. Small shifts in your diet can lead to massive improvements in your energy, focus, and overall well-being. All of these steps can help lead you towards better health and better quality of life. ??

NEED HELP EATING MORE COLORS OR ENJOYING MORE FOOD DIVERSITY? ???DOWNLOAD MY “EAT THE RAINBOW CHECKLIST”

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