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While there are only three main macronutrients that the body uses (protein, fat, and carbohydrates), there are over 25 micronutrients that help our body function. They are called “micro” nutrients because they are needed in much smaller amounts than macronutrients.
Micronutrients typically fall into one of four categories: water-soluble vitamins, fat-soluble vitamins, macro-minerals, and trace minerals. With a balanced diet, you can get enough micronutrients, but there are a few “nutrients of concern” that most people do not consume enough of discussed below.
Potassium
Potassium is a big driver in fluid balance within your body, working in contrast with sodium. For this reason, potassium intake can have an important impact on blood pressure. Potassium also plays a role in muscle contractions (including your heart) and kidney function. The daily value (DV) for potassium is 3,400mg for men and 2,600mg for women.
Some great sources of potassium include:
- Apricots, 1/2 cup (23%)
- Lentils, 1/2 cup (16%)
- Prunes, 1/2 cup (15%)
- Raisins, 1/2 cup (14%)
- Potato, 1 medium (13%)
- Orange juice, 1 cup (11%)
- Soybeans, 1/2 cup (9%)
- Banana, 1 medium (9%)
- Milk, 1 cup (8%)
- Kidney beans, 1/2 cup (7%)
Vitamin E
Vitamin E acts as an antioxidant within the body, specifically preventing fats that make up cell structures, the nervous system, and brain from oxidizing. The recommended daily value is 15mg for adults.
Some great sources of Vitamin E include:
- Sunflower seeds, 1oz (48%)
- Almonds, 1oz (45%)
- Hazelnuts, 1oz (29%)
- Peanuts, 1oz (15%)
- Spinach, 1/2 cup cooked (13%)
- Wheat germ oil, 1tbsp (135%)
- Sunflower oil, 1tbsp (37%)
- Safflower oil, 1tbsp (31%)
- Peanut butter, 2tbsp (29%)
- Corn oil, 1tbsp (13%)
Vitamin D
Vitamin D helps with the absorption of calcium and therefore is important for bone health and preventing osteoporosis. Vitamin D also plays roles in muscle contractions, nerve impulses, and immune function. Adults need 15mcg (600IU) of vitamin D daily.
Some great sources of Vitamin D include:
- Trout, 3oz (81%)
- Salmon, 3oz (71%)
- Mushrooms exposed to UV light, 1/2 cup (46%)
- Milk, fortified, 1 cup (15%)
- Cereal, fortified, 1 cup (10%)
- Egg yolk (6%)
- Cod liver oil, 1tbsp (170%)
- Sunlight (% varies)
Calcium
Calcium is the most abundant mineral in the body giving bones and teeth their structure and hardness. The calcium that isn’t stored in bones/teeth is used to carry out nerve impulses throughout the brain and body. Men need 1,000mg and women need 1,200mg daily.
Some great sources of calcium include:
- Yogurt, 1 cup (30%)
- Orange juice, fortified, 1 cup (27%)
- Mozzarella, 1.5oz (26%)
- Milk, dairy, 1 cup (23%)
- Milk, non-dairy, fortified, 1 cup (23%)
- Sardines, canned with bones, 3oz (25%)
- Soybeans, 1/2 cup (10%)
Magnesium
Magnesium plays many roles in the body and is involved in over 300 biochemical reactions. It helps regulate muscle function, blood sugar control, and blood pressure. Men need 400–420mg and women need 310–320mg daily.
Some great sources of magnesium include:
- Pumpkin seeds, 1oz (37%)
- Chia seeds, 1oz (26%)
- Almonds, 1oz (19%)
- Spinach, 1/2 cup cooked (19%)
- Peanuts, 1/4 cup (15%)
- Soymilk, 1 cup (15%)
- Black beans, 1/2 cup (14%)
- Soybeans, 1/2 cup (12%)
- Peanut butter, 2tbsp (12%)
- Potato, 3.5oz (10%)
Final Thoughts
Use these lists as gauges for how your micronutrient intake is – are you consistently eating a lot of the foods listed above or is your diet lacking in a specific category? Now that you know, you can adjust as needed! If you are unable to consume certain foods and you think you may benefit from taking a supplement, talk to your doctor, dietitian, or nutrition coach for more guidance.
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