My Deep Dive into Vitamins and Minerals

This week, my training clients and I have been trying to get a vegetable and/or fruit in at each meal. With this challenge (or game), I have been thinking a lot about micronutrients, or vitamins and minerals, and how to get them in through a produce-rich diet.

This article contains an accumulation of information from the National Academy of Sports Medicine Weightloss Specialization course I recently completed, along with data colleceted from Google/Google AI (a lot of the information here is word for word from Google, but verified by an expert—fear not, you can believe the internet this time). You will learn about produce and other foods that you can eat to obtain the vitamins and minerals that will help you feel good and function optimally. Without further ado, gotta catch them em all, go get thos micronutrients!

Vitamins

Water-Soluble Vitamins

The water-soluble vitamins are Vitamin C and all the B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). 

Key points about water-soluble vitamins:

• Dissolve in water: They readily dissolve in water, allowing for easy absorption into the bloodstream. 

• Not stored in the body: Excess amounts of water-soluble vitamins are not stored in the body and are excreted through urine. 

• Regular intake needed: Due to their inability to be stored, these vitamins need to be consumed regularly through diet. 

Food Sources of Water-Soluble Vitamins

Vitamin C

• Kiwi

• Strawberries

• Oranges

• Red peppers

• Broccoli

• Brussel sprouts

• Papaya

• Guava

Thiamin (B1)

• Wheat germ

• Lentils

• Green peas

• Fortified grains

• Spinach

• Beef

• Chicken

Riboflavin (B2)

• Milk

• Eggs

• Almonds

• Beef

• Chicken

• Broccoli

• Asparagus

• Spinach

Niacin (B3)

• Chicken

• Tuna

• Turkey

• Beef

• Fortified grains

Pantothenic Acid (B5)

• Beef liver

• Sunflower seeds

• Trout

• Yogurt

• Avocado

• Sweet potato

• Milk

• Chicken

• Lentils

• Mushrooms

Pyridox (B6)

• Salmon

• Fortified grains

• Potatoes

• Avocado

• Turkey

• Chicken

• Spinach

• Bananas

Biotin (B7)

• Eggs

• Almonds

• Pecans

• Peanuts

• Walnuts

• Beans

• Black eye peas

• Sweet potato

• Spinach

• Cauliflower

• Mushrooms

• Sunflower seeds

• Sardines

• Avocado

Folate (B9)

• Lentils

• Garbanzo beans

• Asparagus

• Spinach

• Lima beans

• Fortified grains

Cobalamin (B12)

• Sardines

• Mackeral

• Beef

• Salmon

• Milk

• Clams

• Mussels

• Chicken

Fat-Soluble Vitamins

The fat-soluble vitamins are vitamins A, D, E, and K. They are called fat-soluble because they dissolve in fats and oils, and are absorbed and stored in the body's fatty tissue and liver. 

How to take fat-soluble vitamins 

• Take with a meal to help your body absorb them

• Avoid taking them on an empty stomach

• Add a small amount of healthy plant-based fats like nuts or avocado to your meal

• Because these vitamins are stored in the body, it's important to not exceed the RDA for them in order to avoid vitamin toxicity

The recommended dietary allowances (RDA) for fat-soluble vitamins are:

• Vitamin A: 900 micrograms (mcg) of retinol activity equivalents (RAE) per day for adult males, and 700 mcg RAE per day for adult females 

• Vitamin D: 15 mcg per day for people ages 14 to 70, and 20 mcg per day for people over 70 

• Vitamin E: 15 milligrams (mg) per day for people ages 14 and older 

• Vitamin K: 120 mcg per day for adult males, and 90 mcg per day for adult females 

Food Sources of Fat-Soluble Vitamins

Vitamin A

• Beef liver

• Fortified milk

• Sweet potato

• Carrots

• Pumpkin

• Cantaloupe

• Spinach

• Kale

• Winter squash (i.e., butternut, acorn, and spaghetti squash)

Vitamin D

• Salmon

• Mackeral

• Sardines

• Fotified milk

• Sunshine 🌞

Vitamin E

• Almonds

• Hazelnuts

• Peanuts

• Avocado

• Spinach

• Asparagus

• Swiss chard

Vitamin K

• Kale

• Swiss chard

• Broccoli

• Spinach

• Natto (fermented soybeans)

• Cheese

Minerals

Essential minerals for human health include: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium (there are other lists out there that include more, less, and/or other minerals, but this offers a good starting point for minerals that support optimal health).

Types of minerals 

• Macrominerals: Also known as major minerals, these are required in larger amounts. Examples include calcium, phosphorus, potassium, magnesium, sodium, chloride, and sulfur.

• Trace minerals: Also known as microminerals, these are required in smaller amounts. Examples include iron, zinc, copper, manganese, iodine, and selenium.

According to the National Academy of Sports Medicine, the three minerals that the general population is often below the recommended intake for are calcium, magnesium, and potassium. Eating a diet rich in foods that contain these minerals can help to ensure adequate intake.

Sodium is an important mineral as well; however, it can typically be consumed adequately through eating meat, condiments, and food from restaurants. Adding salt to food if sodium intake is a concern or drinking an electrolyte beverage can also assist sodium intake and electrolyte balance. Keeping sodium intake less than 2,300 mg per day for adults and teenagers also helps with the maintenance of electrolyte balance in the body.

For vegetarians, vegans, pre-menstrual women, and athletes, iron deficiency can be a risk, and having blood work done to asses iron levels as well as consuming iron-rich foods can be an important part of a healthy lifestyle. Consuming Vitamin C along with iron helps the body to absorb this mineral.

Food Sources of Key Minerals

Calcium

• Milk

• Yogurt

• Sardines

• Cheese

• Kale

• Broccoli

• Beans

Magnesium

• Oat bran

• Brown rice

• Cashews

• Spinach

• Almonds

• Chard

• Avocado

Potassium

• Potato

• Apricots

• Beet greens

• Yogurt

• Bananas

• Spinach

• Tomatoes

Iron

• Organ meets (i.e., beef liver, chicken liver, beef heart)

• Beef

• Lamb

• Ham

• Pork

• Veal

• Dark meat turkey

• Chicken breast

• Clams

• Oysters

• Mussels

• Canned tuna

• Salmon

• Fortified grains

• Spinach

• Collard greens

• Kale

• Beet greens

• Chard

• Dried fruits

• Strawberries

• Watermelon

• Kiwi

• Berries

• Citrus

• Eggs

• Beans

• Soybean flour