Common Micro-Nutrients from Nutrient Rich Foods

As your personal trainers we choose to eat whole foods rather than use supplements to get what our bodies need for micro-nutrients (nutrients needed in smaller amounts) and macro nutrients (carbohydrates, proteins and fats).  When we eat a variety of foods we ensure that we are getting a variety of nutrients. Science continues to discover that the way food is digested in our bodies actually enhances the absorption and use of what is in our food. We do not refer here to fortified orange juice, breads and other processed products. While we recognize that there may be times when it is beneficial to utilize supplements, our approach to meeting our nutritional needs through whole foods has served us well.

The following vitamins/nutrients are beneficial to our bodies as currently understood. They are naturally occurring in the foods listed and many more not listed. We hope this helps you understand the food you eat and the benefits you get naturally.

Calcium: Beneficial for bone and teeth maintenance and development. 

Found in: spinach, kale, turnips, collard greens, broccoli, canned sardines and salmon (when canned the bones of these fish are edible and rich in calcium), yogurt, cheese, milk.

Magnesium: Assists with bone and teeth maintenance and development, relaxing muscles, transmitting nerve signals. Supports immune health. Regulates blood pressure and produces enzymes for energy metabolism.

Found in: pumpkin seeds, sunflower seeds, sesame seeds, almonds and cashews. Beans: black, navy, pinto, kidney and lima (in order of greatest content to least). Spinach and swiss chard. Quinoa, millet, buckwheat and brown rice. Chinook salmon and white halibut.

Omega 3's: Benefits brain function, development and growth. Heart health. Inflammatory diseases like arthritis.

Found in: salmon, tuna, mackerel, trout, sardines and herring. Flaxseed, hempseed, walnuts and olive oil.

Vitamin A: Critical for eyesight. Helps your eyes adjust to changing light and helps you see color variations. Protects eyes from infection. Anti-oxidant, meaning it helps protect and heal the body. Maintains skin, teeth, soft tissue and mucus membrane (maintains membrane on eyes that protects eyes from bacteria).

Found in: cantaloupe, watermelon, yellow and red peppers, carrots, spinach and sweet potatoes.

Vitamin B's: The following are included in the B's...

-B1, thiamine : regulates appetite, supports metabolism. 

Found in: pork, ham, dark leafy veggies, wheat germ, green peas, lentils, almonds and pecans.

-B2, riboflavin: promotes healthy skin. 

Found in: milk, milk products, asparagus, spinach, dark leafy veggies, chicken, fish and eggs.

-B3, niacin: supports nerve function, cardiovascular system and energy production.

Found in: chicken, turkey, salmon, canned in water tuna, legumes, pasta, peanuts and wholewheat.

-folic acid/folate: promotes red blood cell health and nervous system function.

Found in: leafy greens like spinach and turnips and many more veggies and fruits.

-B6: promotes new red blood cell growth. 

Found in: poultry, seafood, bananas, green leafy veggies (such as spinach, potatoes).

-B12: Boosts red blood cell production and supports nervous system function.

Found in: animal products. Clams, mussels, crab, fin fish and beef.

-biotin: promotes healthy metabolisms.

Found in: liver, egg yolks, salmon, pork, avocado, most veggies & fruits, cheeses and grain foods.

-pantothenic acid: assists with enzyme function.

Found in: yogurt, avocado, legumes, lentils, split peas, sweet potatoes, mushrooms & broccoli.

The B Vitamins work individually and together at a cellular level to utilize energy from carbohydrates, proteins and fats. 

Vitamin C: anti-oxidant, protects joints, boosts immune system and relieves inflammation (such as heart disease and arthritis).

Found in: fruits and veggies such as red pepper, orange juice, kiwi, grapefruit, broccoli and brussel sprouts, tomato and spinach.

Vitamin D: Increases bone density, lowers risk for cancer and lowers high blood pressure.

Found in: Sunshine! Salmon, canned tuna, trout and eggs. 

Vitamin E: anti-oxidant meaning it protects cells from damage and assists in the formation of red blood cells.

Found in: green leafy veggies, nuts, oils and olives.

Vitamin K: helps blood to clot normally and aids in bone development.

Found in: broccoli and other green leafy veggies, meats and dairy products.

Iodine: makes thyroid hormones and controls metabolic processes.

Found in: milk, milk products, seaweed, sea fish, shell fish, strawberries, potatoes, navy beans and other beans.

Iron: makes red blood cells which transport oxygen throughout the body. Keeps metabolism normalized along with enzymes for removal of unwanted substances from the body.

Found in: red meat, nuts, eggs, dried fruits, poultry, whole grains and dark leafy veggies.

Phosphorus: along with magnesium it promotes bone health.

Found in: dark leafy veggies, like spinach, broccoli and kale. Nuts like cashews and almonds, beans like black, kidney and lentil beans.

Potassium: controls water balance in body, healthy blood pressure (keeps heart beating) and normal nerve function and keeps muscles working.

Found in: many foods especially fruits like bananas, cantaloupe, citrus fruits, dried fruits, grapes, honeydew melon, kiwi, mango, papaya, peaches, plantains and watermelon.

Sodium: along with potassium is important in balancing out electrolytes and normal heart function along with other organs.

Found in: naturally occurring in low levels in fruits, vegetables and legumes. 

Food is fun! Savor the flavor! Tantalize the taste buds!