Micro, Macro…were do I find them?

Probably the easiest way to remember these important nutrients for our bodies is that these vitamins and minerals
predominately come through our soil and plants; meats can provide some as well, but it is like getting nutrition “second hand.”

Our bodies need micro nutrients in “trace” or milligram amounts. There are over 30 micro nutrients that our bodies can not produce in sufficient amounts. Macro nutrients – protein, carbs and fat – are nutrients that our bodies require more of and are measured in grams, calories. Both are extremely important to our survival and well being.1

With industrial and limited crop farming, our soil becomes weakened and less able to provide these elements that we need, impacting the nutritional quality of vegetables and fruit. This is where our local and organic food sources have become extremely important.

“In fact, the best way to get vitamins and minerals is from a well-rounded diet*, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil. “You should ideally try to meet your vitamin and mineral needs through your diet rather than supplements,” says Dr. Howard D. Sesso, associate professor of medicine at Harvard Medical School and Medical Editor of the Special Health Report Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy.” 2

With the winter season approaching, there are five (5) micro nutrients – vitamin vitamin B-6, vitamin C, vitamin E, magnesium, and zinc—that will help maintain the immune function. And, although you can purchase supplements for each of these, your body will respond best to those that are found in the food that you eat – they are received better (…bio available) and therefore, more effective.

Foods that contain these five micro nutrients include:
B 6 – whole grain cereals(oatmeal, brown rice), eggs, peanuts, potatoes
C – broccoli, Brussels sprouts, cauliflower, tomatoes, sweet & white potatoes
E – sunflower seeds, butternut squash, almonds, avocados, spinach
Magnesium – almonds, bananas, avocados, spinach
Zinc – chickpeas, lentils, seeds, nuts, whole grains

1- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-the-difference-between-micronutrients-and-macronutrients/
2- https://www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health
*And I would add, organic to this quote!