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Vitamins: Health, Energy, Immunity


Last week we covered the importance of macronutrients, this week we will cover micronutrients and why they are just as important. Read below to learn more!


Micronutrients

Micronutrients are the vitamins and minerals our bodies need in small amounts to function efficiently. While small doses are needed, micronutrients are key to helping fight off disease, producing enzymes for growth & development, and keeping the body balanced.

There are several micronutrients that are incredibly important within the body, however, there are nearly 30 vitamins and minerals total that your body needs. The best way to get all the micronutrients needed is to eat a balanced diet of whole foods including lots of fruits and vegetables.


What they do:

Vitamin A: Helps to support eyesight, the immune system, reproduction, and growth.

Vitamin B6: Supports immune function and brain health.

Vitamin D: Assists in the absorption of calcium which aids in strengthening bones, also helps to strengthen the immune system, and is necessary for muscle and nerve function.

Vitamin C: Supports the immune system.

Vitamin E: Acts as an antioxidant, supports immune function, and can help to prevent clots from forming in arteries.

Folate: Helps to create DNA and other genetic material.

Magnesium: Assists the body with many functions including muscle and nerve function, regulation of blood sugar and blood pressure as well as making protein, bones, and DNA.

Zinc: Promotes healthy immune function.

Iron: Aids in motor and cognitive function & development, Iron also helps create hemoglobin - a protein used to transport oxygen through the blood.


Where to find them:

Vitamin A: Salmon, organ meat, leafy greens, fruits, yellow & green vegetables, and most dairy products.

Vitamin B6: Chicken, bananas, pork loin, potatoes (with skin).

Vitamin D: Fatty fish, beef liver, egg yolks, cheese, and mushrooms.

Vitamin C: Tomatoes, citrus fruits, kiwi, bell peppers, broccoli, Kale, Spinach.

Vitamin E: Sunflower seeds and oil, safflower oil, almonds, peanut butter.

Magnesium: Whole wheat, legumes, nuts, seeds.

Zinc: Oysters, beef, eggs, Alaskan king crab, turkey (dark meat).

Iron: Lean meats, seafood, spinach, legumes.


For more questions or for help with your nutrition contact our professionals today at personaltraining@heavensacademy.com

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