A lot of attention is given in the health and fitness industry to dietary components like the right kinds of carbs, drinking enough water, how much fat should be included or excluded, etc. These are all crucial components of building a strong and healthy physique and for optimizing fitness goals. There is another piece, though, that doesn’t get quite as much attention, and it’s something that I am quite passionate about, especially for myself and my family: the smaller parts, the micronutrients.
Micronutrients are nutrients that are required in much smaller amounts than the macros (again, macronutrients are protein, fat and carbs), but they are vital for so many bodily processes. They are needed for proper metabolism of the foods that we eat, for growth and tissue repair, they help with performance for athletes, and they boost immunity, help with mood, healing and along with a variety of other amazing processes. In this post we’ll touch on a few of the vitamins, and save the minerals for another day 😉 There are two categories of vitamins: fat soluble and water soluble.
The fat soluble vitamins, obviously, require a lipid for their absorption and storage in the body. However, this also means that they can become stored up in larger amounts since they are not flushed out of the body quickly like the water soluble vitamins can. Of particular importance is Vitamin A, which can reach toxic high levels when overused. The likelihood of toxicity is low when eating foods with Beta-Carotene (which is the natural precursor for vitamin A), but if you take a supplement that contains a synthetic form you can overdo it. So pay attention to your labels, and opt for food/natural sources like carrots, green leafy vegetables, sweet potatoes and cantaloupe. And special attention should be paid if you are pregnant, as there have been studies that show that high levels of Vitamin A can cause birth defects, so always talk with your physician if you have any concerns.
The other fat soluble vitamin are D, E and K. Notice that all of these require fat, therefore if you are on a very low fat/low calorie diet the likelihood that you will develop deficiencies of these vitamins is higher as there will be absorption difficulties with the lack of fat present. Vitamin A is commonly recognized as being important for vision health, but can also help with growth, immunity, bone growth, cancer prevention, and reproductive function.
- Vitamin D is important for the metabolism of calcium and phosphorus to support bone growth. Vitamin D is interesting because we can get it from the sun, so persons who don’t get frequent sun exposure are more at risk for being deficient in this vitamin. Look for foods that are fortified with Vitamin D (milk is a common one), and foods like halibut, salmon, shrimp are also good dietary sources.
- Vitamin E helps with red blood cell formation, and has been thought to be helpful with sexual reproduction. It may also be helpful in preventing heart disease, especially in older adults. Additional supplementation with vitamin E is thought to help with performance in athletes, especially at high altitudes. The richest food sources for vitamin E are vegetable oil (soybean, corn, peanut, safflower), nuts, wheat germ are also products that contain it.
- Vitamin K is most known for its effects on prothrombin (blood clotting). It is typically not deficient in those eating balanced diets, but if green vegetables are restricted then there can be lower levels present.
The water soluble vitamins include C, the B’s (1,2,3,6,B-12), Biotin and Pantothenic Acid. Because they are water soluble they are not stored in the body in large amounts and need to be replenished daily to prevent deficiency.
- Vitamin C is important for collagen formation, has antioxidant properties, and generally touted as a “cure all” for the common cold. Deficiencies in vitamin C can lead to scurvy, while excessive amounts can cause headaches, diarrhea, and nausea (excessive being more than 3-5g per day). Fruits and vegetables are the best food sources for Vitamin C, especially citrus fruits.
- The B vitamins are important for a variety of functions in the body, carbohydrate metabolism, energy production, cholesterol control, amino acid metabolism, and they may help with depression. Food sources include meats, brewer’s yeast and whole grains.
- Also in the B family are Folate, Biotin and Pantothenic Acid, Folate is often associated with pregnancy, as a deficiency can result in prenatal birth defects, Biotin has been shown to be helpful in decreasing insulin resistance and has also been used as a believed cure for brittle hair and nails. Pantothenic Acid, or B5, can help with stress and anxiety, increase immunity.
There are more vitamins, and a handful of minerals as well, that all are vital to helping the body to work its very best. While deficiencies are not common in most people who have a well balanced diet; engaging in physical activity puts your body under additional stress and therefore requires additional supplementation. Be sure to eat a variety of foods, fruits and vegetables that are rich in color contain lots of vitamins; as well as lean meats, poultry and fish.
Bottom line: consider taking a multivitamin supplement, analyze your diet (or have it looked over by someone who is trained in nutrition 🙂 ) for any areas that you may be falling short on recommended intake, and be sure to include a variety of different kinds of foods in your diet. This way you’ll be sure to fill in all the gaps 🙂
Also referenced:
Gastelu, Daniel, and Frederick C. Hatfield. Specialist in Performance Nutrition: The Complete Guide. Carpinteria, CA: International Sports Sciences Association, 2000. 98-116. Print.
