It is easy to be daunted by the vast number of vitamins, nutrients and other micronutrients that the industry recommends to be incorporated in our daily diets. For this reason, we are often quick to take supplements, to satisfy our need for the goodness that micronutrients provide, and compensate for our lack of knowledge. This article seeks to educate about the benefits of common micronutrients and how to naturally include them in your daily diet.
Please note that there are other micronutrients that exist but that have not been included in this list. This article highlights those that I believe hold great benefits to
Vitamin B1 (Thiamine)
- Helps the body make full use of protein
- Great for energy production
- Assists brain function
- Help digestion
Top Vitamin B1 foods: Watercress, Lamb, Asparagus, Mushrooms, Peas, Cauliflower, Brussels Sprouts
Vitamin B2 (Riboflavin)
- Helps convert fats, sugars and protein into energy
- Great for your skin
Top Vitamin B2 foods: Mushroom, Broccoli, Asparagus, Milk, Wheat Germ
Vitamin B3 (Niacin)
- Essential for energy production
- Great for brain function
- Helps balance blood sugar
- Lowers cholesterol levels
Top Vitamin B3 foods: Mushroom, Tuna, Chicken, Salmon, Mackerel, Lamb, Turkey
Vitamin B5 (Pantothenic acid)
- Assists energy production
- Helps the body metabolize fat
- Reduces stress
Top Vitamin B5 foods: Mushroom, Alfalfa Sprouts, Lentils, Eggs, Avocado, Whole Wheat, Tomatoes
Vitamin B6 (Pyridoxine)
- Great for protein digestion and utilisation
- Helps brain function
- Aids hormone production
- Balances sex hormones, therefore assists with the symptoms of PMS and menopause
- Natural anti-depressant
Top Vitamin B6 foods: Wheat Germ, Tuna, Red Kidney Beans, Banana, Broccoli, Salmon, Tuna, Turkey
Vitamin B12 (Cyanocobalamin)
- Needed for making full use of protein
- Essential for nerves
- Assists blood carry oxygen
Top Vitamin B12 foods: Sardines, Oysters, Cottage Cheese, Tuna, Turkey, Chicken
Folic Acid
- Needed for utilising protein
- Red blood cell formation
- Great for brain and nerve function
Top Folic Acid foods: Wheat Germ, Spinach, Boiled Lentils, Boiled Chickpeas, Peanuts, Broccoli
Vitamin C
- Strengthens immune system
- Assists with heart health
- Produces anti-stress hormones
- Turns food into energy
Top Vitamin C foods: Peppers, Broccoli, Strawberries, Kiwi Fruit, Oranges, Grapefruit
Calcium
- Promotes healthy heart and Nervous System
- Assists with muscle contractions
- Improves skin and bone health
- Reduces menstrual cramps and tremors
Top Calcium foods: Swiss cheese, Almonds, Parsley, Prunes, Pumpkin Seeds, Cooked Dried beans.
Chromium
- Helps to normalise hunger
- Reduces cravings
- Promotes longevity
- Essential for heart health
Top Chromium foods: Oysters, Potatoes, Green Peppers, Eggs, Chicken, Apples
Iron
- Component of Haemoglobin
- Transports oxygen and carbon dioxide to and from the cells
- Great for energy production
Top Iron foods: Pumpkin Seeds, Lamb, Cashew Nuts, Raisins, Raw Yellow Beans, Spirulina, Pork Liver
Magnesium
- Aids muscles by helping them relax
- Assists with PMS
- Great for heart and nerve health
- Essential for energy production
Top Magnesium foods: Wheat Germ, Almonds, Brazil Nuts, Pecan Nuts, Garlic, Green Peas
Molybdenum
- Aids the body to rid products from protein breakdown
- Help strengthen teeth
- Detoxifies the body
Top Molybdenum food: Tomatoes, Pork, Lamb, Lentils, Beans, Wheat Germ
Potassium
- Supports the body removing waste products
- Assists metabolism
- Promotes healthy nerves and muscles
Top Potassium foods: Watercress, Celery, Parsley, Molasses, Pumpkin, Mushroom, Banana, Coconut
Selenium
- Assists with inflammation reduction
- Stimulates immune system
- Promotes healthy heart
- Required for male reproductive system
- Most importantly needed for metabolism
Top Selenium foods: Oysters, Brazil Nuts, Herrings, Mushrooms, Cottage Cheese
Zinc
- Aids healing
- Reduces stress
- Supports energy production
Top Zinc foods: Oysters, Ginger Root, Pecan Nuts, Lamb, Brazil Nuts, Egg Yolk, Oats.
Bioflavonoids
- Speeds up healing of wounds, sprains and muscle injury
- Cell protection
Top Bioflavonoids foods: Berries, Cherries, Citrus Fruits.
Co-enzyme Q10
- Central role in energy metabolism
- Improve heart function
- Stabilizes blood pressure
- Increase exercise tolerance
- Boosts immunity
Top Co-enzyme Q10 foods: Soya Oil, Sardines, Pork, Mackerel, Spinach, Walnuts, Sesame seeds
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