Macronutrients vs. Micronutrients

You may familiar (or really familiar) with macronutrients. There are only three (protein, carbs, and fat) and they make up the big building blocks of our food. But you're probably also aware of things like vitamins and minerals which compose our micronutrients. While we're focused on macronutrients and balancing those out in various proportions, it's also important to keep in mind our micronutrients as these determine our overall health.

Many micronutrients are considered essential, meaning that we can't make them in the body and therefore need to be consumed from our diet. Let me repeat that - they should be consumed in your diet (read: not from supplements as much as possible). These includes vitamins, minerals, and other micronutrients like fiber. There are 13 different vitamins and 18 different minerals that are important for vital roles in the body. These micronutrients allow us to not only function properly, but create new DNA cells and prevent us from aging prematurely. 

Unfortunately, no single food provides all the micronutrients we need to survive. This means that variety in your food is key. No one meat source can provide everything you need, nor can one vegetable source give you everything. 

When we think about flexible dieting, or macro counting (IIFYM), it can be easy to maintain a relatively unhealthy diet consisting of processed foods, little meat sources, and processed fats - all while still hitting your numbers and maybe even reaching your goals. But what about your health? The real nitty gritty health. 

Macros are great for looking at the big picture (even though it might not always feel like it), but keeping your micronutrients in mind can mean the difference between a healthy life where you feel and function well, and one plagued by early aging, disease, and sluggishness. 

There's a ton of micronutrients, and I won't list them all, but here are some you should think about when choosing your food options - plus what foods you can find them in:

• Fiber - Helps keep you full, lowers cholesterol and help control blood sugar (which you can read about it one of the recent blogs, Carbs & Fiber: The Poison & The Antidote - Best sources: raspberries, chia seed, flaxseed, avocado, oatmeal, lentils, broccoli, cabbage, apples, Brussels sprouts (in fact, most veggies contain fiber)

• Potassium - One of the most important electrolytes in the body, potassium helps maintain proper water levels in the body. It's also important for combatting heart disease and lowering blood sugar levels - Best sources: avocado, acorn squash, spinach, sweet potato, dried apricots, wild-calm salmon, pomegranate, coconut water, white beans, and bananas (in that order - fun fact - even though everyone always thinks of bananas first)

• Vitamin A - Important for vision, your immune system, and reproductive systems, Vitamin A also helps your heart, lungs, and kidneys work properly. It also plays a role in preventing cell mutations which can lead to cancer - Best sources: butternut squash, sweet potato, kale, carrots, beef liver, spinach, apricots, broccoli, butter, egg yolks

• Vitamin B12 - Keeps the body's nerve and blood cells healthy, while also playing a role in the development of DNA. Proper vitamin B12 levels also prevent a type of anemia that can make people tired and weak - Best sources: beef liver, sardines, mackerel, lamb-wild caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs

• Vitamin C - Despite being known for supporting your immune system, vitamin C is important for repairing and healing damaged cells - Best sources: guava, black currant, red pepper, kiwi, pineapple, parsley, Brussels sprouts, broccoli, kale

• Vitamin D - Required for absorbing calcium and therefore bone growth. It also plays a role in mood, and therefore depletion can lead to seasonal depression (we typically get vitamin D through sun exposure, but this is not always possible) - Best sources: Sunlight, cod liver oil, sardines, salmon, mackerel, tuna, raw milk, eggs, mushrooms

• Vitamin E - Important for the formation of red blood cells, vitamin E is also important for protecting cell membranes from free radicals and contains antioxidant properties - Best sources: almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash

• Vitamin K - Known for its importance in blood clotting, vitamin K is also important for building strong bones and preventing heart disease - Best sources: green leafy vegetables (kale), natty (fermented soy), scallions, Brussels sprouts, cabbage, broccoli, fermented dairy, prunes, cucumbers, basil

• Zinc - Required for the body's immune system to function properly. It plays a role in cell growth and division, as well as wound healing and the breakdown of carbohydrates - Best sources: lamb, pumpkin seeds, grass-fed beef, chickpeas, cocoa powder, cashews, kefir, mushrooms, spinach, chicken

• Iodine - Necessary for the body to make thyroid hormones, controlling metabolism functions. It's also important for proper bone and brain development during pregnancy - Best sources: sea vegetables (seaweed), cranberries, yogurt, strawberries, potatoes

• Calcium - Plays a vital role in muscle contraction, as well as transmitting nervous system messages and the release of hormones - Best sources: raw milk, kale, sardines, kefir, broccoli, watercress, cheese, box chop, okra, almonds

• Chromium - Important for the metabolism of carbohydrates and fat. Chromium stimulates fatty acid and cholesterol synthesis for brain function in particular - Best sources: broccoli, grapes, potatoes, garlic, basil, grass-fed beef, oranges, turkey, green beans, red wine, apples, bananas

• Folate - Helps the body utilize and vitamin B12 and amino acids. Depletion of chromium can lead to anemia, poor digestion, and poor immune function - Best sources: garbanzo beans, liver, pinto beans, lentils, spinach, asparagus, avocado, beets, black eyed peas, broccoli

• Iron - Important for hemoglobin to carry oxygen throughout the body, and without it you can struggle to develop enough red blood cells to function properly or develop anemia - Best sources: spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios, raisins

Focusing on getting a variety of foods and including whole food into your diet when working counting macros or when eating any diet, can create a well-rounded diet that not only tastes good but is also sustainable long-term by providing you the vitamins, nutrients, and all the micronutrients you need to live your healthiest life.