Micronutrients; Vitamins, Macrominerals and Microminerals

There is increasing interest in the role of micronutrients in optimizing health; micronutrients are substances such as vitamins and minerals that are necessary dietary components. Although needed in only tiny amounts, they are fundamental for health and wellbeing. The consequences of their absence are severely impacting, in particular on children’s physical and mental growth and immune function.

Vitamins:

Vitamins are classified based on their solubility, which has significant implications for nutrition and health:

• Fat-soluble vitamins (A, D, E and K) can be readily stored in the body so that they are available when needed. This means they do not need to be taken daily, and if taken in excess, they can build up to toxic levels. For example, the recommended daily dose of vitamin D is 5μg, but at 5 times this dose, it is toxic and prolonged exposure can result in cardiac and kidney damage.
• Water-soluble vitamins (B group and C) are not generally stored, and any excess intake is excreted in the urine. They must be consumed frequently and in small doses. Too high a dose can result in toxic effects.

Macrominerals:

The macrominerals are the seven principal (hence the term ‘macro’) minerals your body needs to perform properly. They are part of the micronutrient family which is a group of nutrients, which includes vitamins and minerals. Macrominerals are required in larger amounts than trace minerals in order to perform their specific functions in the body. 

The Macrominerals Include: Calcium, Phosphorus, Magnesium, Sodium, Chloride & Potassium.

Calcium- A component of bones and teeth that is required for proper nerve transmission and muscle contraction. It influences blood vessel constriction and dilation and may reduce blood pressure.

• Sources- Soy, beans, lentils, peas, almonds, brazil nuts, tahini (sesame seeds), chia seeds, flax seeds, wakame, dark leafy greens and cruciferous vegetables, raw figs, oranges and some grains such as amaranth. 

Phosphorus- Phosphorus is involved in hundreds of cellular functions that work to help balance your body’s hormones, increase energy levels, utilize nutrients more efficiently and enhance digestion.

• Sources- Sunflower and pumpkin seeds, brazil nuts, amaranth, quinoa, great northern beans, chickpeas, navy and pinto beans (availability of the mineral can be increased by soaking, sprouting and fermenting the beans).

Magnesium- Assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and plays a crucial role in the creation of chemicals that regulate energy levels, magnesium also plays a role in muscular contractions and neuromuscular signals.

• Sources- Some of the top sources are bananas, avocados, almonds, figs, dark chocolate, and pumpkin seeds.

Sodium- Fluid balance and blood volume are regulated in the human body by the electrolytes sodium and potassium. The body needs some sodium to balance fluids, transmit nerve impulses, contract and relax muscles, and regulate the flow of other substances into and out of cells. 

• Sources- Cardoons, beets, swiss chard, artichokes, spinach, sea vegetables, pumpkin seeds, and cucumber. The problem seems that most folks are getting too much sodium added in all the processed foods being consumed.

Chloride- Assists in the production of glandular hormones, helps you absorb potassium and helps sustain proper blood pressure and blood volume. In addition to this chloride performs a key role in digestion and metabolism, osmosis, and acid-base balance.

• Sources- Buckwheat groats, swiss chard, navy beans, spinach, lima beans, chickpeas, mung beans, melon, cashews, peas, corn, and cauliflower. These are some vegan sources.

Potassium- It has many important functions and is the major cation inside the cells of your body, while sodium is the major cation outside the cells of your body within the extracellular fluid. Between 95-98% of the potassium in your body is found inside your cells. Potassium helps to balance fluids and minerals in your body. It also supports your body in maintaining normal blood pressure. Potassium helps your muscles contract and your nerves function normally.

• Sources- Beet greens, avocados, bananas, acorn squash, potatoes, white button mushrooms, tomatoes, watermelon, coconut water, swiss chard, dried apricots, and edamame to name a few.

Sulfur- Plays an important role in the body and is required for the synthesis of some key proteins. For example, sulfur is needed for the synthesis of glutathione, which works as a powerful antioxidant, protecting the cells from damage. It's part of every living tissue and contained in the amino acids methionine, taurine, and cysteine.

• Sources- Onions, garlic, leeks, kale, cabbage, broccoli, leafy greens, almonds, peanuts, and walnuts.

Trace or Microminerals:

Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.

The Macrominerals include: Chromium, Manganese, Copper, Zinc, Iodine, Flouride, Selenium, Molybdenum, Iron

Chromium- It enables the body to maintain normal blood sugar levels by enhancing the action of insulin, a hormone produced by the pancreas that regulates the breakdown of carbohydrates, fats, and protein.

• Sources- Brewers yeast, broccoli, sweet potatoes, corn, oats, grape juice, barley, green beans, tomatoes, romaine lettuce, and black pepper are some vegan options.

Manganese- The benefit of manganese includes healthy bones and better metabolism, it acts as a co-enzyme to assist metabolic activities in the body. Manganese also helps in the formation of connective tissues, absorption of calcium and proper thyroid gland function. It is an important mineral when it comes to regulation of blood sugar levels and metabolism of fats and carbs.

• Sources- Wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. 

Iron- Iron is necessary to produce the proteins hemoglobin, found in red blood cells, and myoglobin, found in muscle cells. These proteins bind to oxygen and carry it to the cells throughout the body. Iron also supports brain development, immune function, and temperature regulation.

• Sources- Sesame seeds, tofu, tempeh, lentils, peas, pumpkin seeds, hemp seeds, flax seeds, cashews, pine nuts, macadamia nuts, coconut milk, spirulina, brussel sprouts, blueberries, spinach, parsley, walnuts, oats, apricots, raisins, persimmons, mulberries, dates, currants, prunes, and watermelon are some good sources.

Copper- Helps to support the integrity of connective tissue while assisting in energy production, neurotransmitter synthesis, and iron utilization. Required by the body for bone and connective tissue production and red blood cell formation.

• Sources- Mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, dark chocolate, avocados, durian, guavas, pomegranates, blackberries, kiwifruit, mangos, pineapples, apricots, and bananas to name a few.

Zinc- Vital for a healthy immune system, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds. Zinc is required by the body for creating over 300 enzymes, and it is the most plentiful metal in the body after iron. 

• Sources- Pumpkin seeds, garlic, watermelon seeds, chickpeas, sesame seeds, avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries, shiitake mushrooms, green peas, and spinach are a few sources.

Iodine- An essential mineral, iodine is used by the thyroid gland to create thyroid hormones, thyroxine (T4) and triiodothyronine (T3). That regulates many important biochemical reactions in the body including growth and development and protein synthesis.

• Sources- Seaweed, kombu kelp, wakame, nori, prunes, green beans, zucchini, kale, spring greens, watercress, strawberries and organic potatoes with skin.

Flouride- This occurs naturally in the Earth’s crust, water, and food as a negatively charged ion. Fluoride is considered a trace element because only small quantities are present in the body

• Sources- Carrots, turnip, beet greens, dandelion, sunflower seeds, grapes (raisins, wine, grape juice), dill, potatoes, spinach, and garlic are some sources.

Selenium- is a component of the amino acids selenocysteine and selenomethionine. A powerful mineral that is essential for the proper functioning of your body. It performs a crucial role in metabolism and thyroid function and helps defend your body from damage caused by oxidative stress.

• Sources- Mushrooms (crimini & shitake), brown rice, brazil nuts, spinach, cabbage, sunflower & sesame seeds, garlic, broccoli, cashews, bananas & dried apricots are some of the vegan sources.

Molybdenum- An important mineral in the body. The system requires it for the functioning of various enzyme-dependent processes, like the metabolism of iron. Though your body only needs tiny amounts, it's a key component of many vital functions. Without it, deadly sulfites and toxins would build up in your body.

• Sources- Navy beans, black-eyed peas, almonds, peanuts, edamame, peas, lima beans, cashews, chestnuts, leafy vegetables, and tomatoes.

*There are additional sources for all the vitamins and minerals noted above, we simply wanted to list some of the vegan sources and options available; there are many lists online for further investigation.

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