Micronutrients & Phytonutrients

Daniel Howick

Nutritional Therapist | Fitness Coach | Life Coach

What are micronutrients & phytonutrients? Where do they come from and why are they important? Let’s explore more.

MICRONUTRIENTS - VITAMINS & MINERALS

Also known as essential nutrients. Micronutrients refer to vitamins and minerals that are vital for good health. They are as important as macronutrients (Proteins, Carbs & Fats,) but for different reasons. Whilst macros help to repair and fuel us, vitamins from micros contribute towards energy production, neural health, immunity, blood sugar regulation, blood clotting and many more essential bodily functions.

Vitamins are organic compounds that come from plants and animals and can be broken down.

Minerals are inorganic compounds that come from the ground and water and cannot be broken down. They also help the body to function properly. This includes keeping your brain, muscles, heart and bones in good health, plus others.

CONSUMPTION

Micronutrients need to be consumed as we are unable to produce most of them. Eating enough micros is vital for balanced health, as underconsumption can cause severe, or even life threatening issues. The best way we can ensure we eat enough of these vitamins and minerals is having a well varied diet that consists predominantly of whole sources, minimally processed with plenty of vegetables and some fruits.

Depending on you diet choice, lifestyle and eating habits, supplementation can also be very effective to ensure you’re getting in these critical nutrients. These include wellness supplements like: Fish oils (omega 3s), multivitamins, calcium, iron, potassium and many more. Buy your’s here. We only stock and sell products that are reputable and backed by science. For more information discuss with your coach.

TYPES

Micros can be sectioned into four groups.

Water-soluble vitamins – This equates for the majority of vitamins. They can dissolve in water. Your body does not store these well when consumed in access with the majority of the surplus being excreted via urine
Fat-soluble vitamins – These vitamins are absorbed when consumed with fat and are not water soluble. Once digested these are stored in the liver and fat stores for subsequent use.
Macro-minerals – Include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. These are essential for our bodies.
Micro-minerals – Otherwise known as trace minerals. Equally important, but need to be consumed in smaller amounts. These include: Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium & Molybdenum.

PHYTONUTRIENTS

Also known as “phytochemicals.” These are chemical compounds produced naturally by plant. In most cases, these are produced by the plant to protect it from bacteria and disease. When consumed by humans they can considerably reduce the risk of inflammation, fight oxidative stress and prevent diseases such as cancer and cardiac disease.

Unlike macros and micros, phytos are considered “non essential nutrients for life,” despite their many positive health benefits. Many studies demonstrate that consuming phytos even after just 7 days can considerably improve gut and colon health, reducing he risk of inflammatory associated diseases.

The phytonutrient profile is in its thousands. Some of the ones you may have heard of include: Flavonoids, Carotenoids, Sulphides, Glucosinolates, Curcuminoids, Hydroxycinnamic acids amongst a few. Generally different types of phytos give plants their individual colour sets.

RED

Potently dosed in carotenoid lycopene. Found in; well most foods red…Strawberries, tomatoes, cherries, apples, beetroot, watermelon red grapes, cranberries, red peppers and onions. Combats free radicles to reduce dangers of prostate cancer, heart and lung disease.

BLUE & PURPLE

Antioxidants called anthocyanin. These fight the affects of ageing, reduce the risk of strokes and heart aches by preventing formations of blood clots. Foods high in anthocyanins include: blackberries, elderberries, concord grapes, raisins, figs, prunes, lavender, blueberries, purple cabbage, aubergines & plums.

ORANGE & YELLOW

High levels of beta cryptothanxin. Often found in foods that have high levels of vitamin A. Beta cryptothanxin help to optimise cell-to-cell communication. Food sources include: yellow peppers, sweet potatoes, peaches, bananas, oranges, apricots, winter squash, carrots, sweetcorn, cantelope melon, tangerines and pineapple.

WHITE & BROWN

These types of foods typically contain anti-tumour properties, thanks to phytonutrient type, allicin. Other types of phytos in the group are flavonoids such as quercetin and kaempferol. These are antioxidant in charge of fighting free radicles and boost immunity. Foods include: Garlic, onions, leeks, mushrooms, nuts, seeds parsnip and cauliflower.

GREEN

Sulforaphane, isocyanate, and indoles are commonly found in these coloured foods. Cancer blocking chemicals, which inhibit the potentially damaging effects of carcinogenic’s caused by poor diet, stress and unhealthy lifestyles. Foods to eat in this group include: Asparagus, broccoli, spring / collard greens, kale, spinach, split peas, herbs, green tea, kit fruit, avocado, artichoke, brussle spouts.

PHYTONUTRIENTS SOURCES

Wholegrains

Beans & Legumes

Fruits & Vegtables

Spices

Nuts & Seeds

Teas

Like micros, phytos can be consumed through supplementation to help with specific health improvements such as better; cognitive functioning, energy production, gut health, anti inflammatory, blood health and many more. Typical supplements included products such as “daily greens,” super berries, macaroons root, ashwagandha, plus others. These can all be bought here and incorporated into your diet. We advise you speak with your GP and coach before using any supplementation. As over consuming vitamins, minerals and phytos can be toxic. However micro and photo deficiencies are far more common then toxicities.

THE ANDI SCALE

Nutrient density in your body is proportionate to the nutrient density of your diet. The ANDI SCALE was created by Dr Fuhrman and lists the foods highest in nutritious value. Dr Fuhrman proposed a simple equation to define health. Which is:

HEALTH = NUTRIENT / CALORIES

The ANDI SCALE is an acronym for “Aggregate Nutrient Density Index.” According to Dr Fuhrman “Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without excessive caloric intake, is the key to achieving excellent health.” This scale grades the nutrient value of many foods in order of density. Nutritional labelling we see on packets list calories, protein, fats, salt ingredients and more, but the ANDI scale list the nutrients delivered to the body in relation to each calorie. Foods are ranked from 1000-1. The most nutrient dense foods being categorised by 1000, and least nutritious ranked at 1.

HIGH NUTRIENT DENSITY

1000 – KALE

1000 – COLLARD GREENS

1000 – MUSTARD GREENS

1000 – WATERCRESS

1000 – SWISS CHARD

895 – BOK CHOY

707 – SPINACH

604 – ROCKET

510 – ROMAINE LETTUCE

490 – BRUSSEL SPROUTS

458 – CARROTS

434 – CABBAGE

340 – BROCOLLI

315 – CAULIFLOWER

265 – BELL PEPPERS

205 – ASPARAGUS

238 – MUSHROOMS

186 – TOMATO

182 – STRAWBERRIES

181 – SWEET POTATO

164 – COURGETTE

145 – ARTICHOKE

132 – BLUEBERRIES

127 – ICEBURG LETTUCE

Fair NUTRIENT DENSIT

119 – GRAPES

119 – POMEGRANATES

118 – CANTALOUPE

109 – ONIONS

103 – FLAX SEED

98 – ORANGE

98 – EDAMEME

87 – CUCUMBER

82 – TOFU

74 – SESAME SEEDS

72 – LENTILS

65 – PEACHES

64 – SUNFLOWER SEEDS

64 – KIDNEY BEANS

63 – GREEN PEAS

55 – CHERRIES

54 – PINEAPPLE

53 – APPLE

53 – MANGO

51 – PEANUT BUTTER

45 – CORN

37 – PISTACHIO NUTS

36 – OATMEAL

36 – SHRIMP

LOW NUTRIENT
DENSITY

34 – SALMON

31 – EGGS

31 – MILK (1%)

30 – WALNUTS

30 – BANANAS

30 – WHOLEWHEAT BREAD

28 – ALMONDS

28 – AVOCADO

28 – BROWN RICE

28 – WHITE POTATO

27 – PLAIN YOGHURT

24 – CASHEWS

21 – CHICKEN BREAST

20 – GROUND BEEF (15% fat)

12 – FETA CHEESE

11 – FRENCH FRIES

11 – WHITE PASTA

11 – CHEDDAR CHEESE

11 – APPLE JUICE

10 – OLIVE OIL

9 – WHITE BREAD

9 – VANILLA ICE CREAM

7 – CORN CRISPS

1 – COLA

Consuming foods more dense in nutrients greater increases the chance of them being absorbed by the body. This is particularly important the older we get or if we have health conditions such as leaky gut, gastric bypass etc. or if we have specific goals like loosing body weight. These foods (in green) pack a tremendous amount of nutrients, without “empty” calories.

Note that all foods in the green list are plant based. Studies show that plant based diets are an extremely effective eating strategy for around health, wellness and sustained fat loss.

micronutrient types

The are 4 categories of vitamins and minerals. Water soluble, fat soluble, trace minerals & macro minerals

Water-soluble Vitamins

These types are mainly used immediately. Excess in these vitamins are excreted via urine. Our bodies find it hard to store these at best with most not able to be stored at all. The list comprises of B Vitamins. Which are mainly responsible for helping to release and use energy. They act as coenzymes and trigger chemical reactions.

Water-soluable vit list, functions, sources & recommended daily allowance (RDA)

NUTRIENT	FUNCTIONS	SOURCES	RDA
Vitamin B1 (Thiamine)	Keeps the nervous system healthy. Helps turn food into energy	Pork, fish, beans, lentils enriched cereals, yoghurt	1.1–1.2 mg
Vitamin B2 (Riboflavin)	Not stored by the body. Breaks down fats, helps produce energy & grow cells	Beef, milk, fish, mushrooms, eggs	1.1–1.3 mg
Vitamin B3 (Niacin)	Healthy nervous system, metabolism, antioxidant.	Most meats, tuna, salmon, liver, peanuts	14–16 mg
Vitamin B5 (Pantothenic Acid)	Vital for fatty acid synthesis and degradation, plus anabolic & catabolic processes.	Liver, kidney, heart, mushrooms, avocado, milk, nuts, seeds.	5 mg
Vitamin B6 (Pyridoxine)	Involved in over 100 enzyme reactions. Including protein, carb & fat metabolism. Helps to create red blood cells.	Chickpeas, poultry, bananas, papayas, oranges, spinach.	1.3 mg
Vitamin B7 (Biotin)	Protein, carb & fat metabolism. Good for healthy skin, hair & nails.	Egg yolks, walnuts, peanuts, raspberries.	30 mcg
Vitamin B9 (Folate)	Rapid cell division, making red blood cells. Supports brain activity.	Least greens, fruit juices, whole grains, seafood	400 mcg
Vitamin B12 (Cobalamin)	Forms red bloods cels and DNA. Develops brain & nerve cells.	Mackerel, salmon, crab, milk eggs, cheese.	2.4 mcg
Vitamin C (Ascorbic Acid)	Antioxidant that protects against free radicals. Vital for healing body tissues.	Cruciferous veg, citrus fruits, strawberries.	75–90 mg

Fat-soluble Vitamins

These types are best absorbed when consumed with a healthy fat source. They do not dissolve in water and are stored in your liver or fat stores, to be metabolised at a later point when needed.

Fat-soluable vit list, functions, sources & recommended daily allowance (RDA)

NUTRIENT	FUNCTIONS	SOURCES	RDA
Vitamin A	Supports vision, cell division, immunity, reproduction & growth	Green & yellow veg, leafy greens, eggs, fish oils, retinol	700–900 mcg
Vitamin D	Healthy bones & muscles. Reduce cancers, inflammation & Infections	Sunlight, fish oil, milk, supplementation	600–800 IU
Vitamin E	Healthy vision, skin, immunity, blood, brain.	Wheat germ oil, sunflower sees, almonds, red pepper	15 mg
Vitamin K	Helps wounds to heal. Essential for blood clotting	Leafy greens, kale, broccoli legumes, chicken.	90–120 mcg

Macro minerals

Needed in higher amounts compared to trace minerals. Your body needs these in adequate supply in order maintain normal functioning and levels of good health.

Macro minerals list, functions, sources & recommended daily allowance (RDA)

NUTRIENT	FUNCTIONS	SOURCES	RDA
Magnesium	Muscle & nerve functions. Regulating blood sugars, stabilising blood pressure, making proteins, bone & DNA.	Whole grains, leafy greens, beans & legumes, almonds, cashews, dark chocolate 70% plus.	310–420 mg
Potassium	Maintain normal fluid levels in cells. Support muscle contractions & blood pressure.	Beans & legumes, spinach, white potatoes, avocados, chicken	4,700 mg
Chloride	Vital for digestive juices. Maintain fluid levels in body.	Salt, rye, tomatoes, lettuce, celery, olives, seaweed	1,800–2,300 mg
Sodium	Maintain blood pressure, blood volume & fluid balance.	Bread, soups, processed foods like pizza, tacos etc.	2,300 mg
Calcium	Healthy bones & teeth. Blood clotting, muscle contractions, stable heart beat, nerve functions.	Dairy, edamame, sardines, salmon, almonds, leafy greens	2,000–2,500 mg
Phosphorus	Growth and repair of tissues. Helps the body use other vits & mins.	Read meat, poultry, seafood, legumes, nuts,	700 mg
Sulfur	Protects cells from damage and build and repaid DNA. Help to metabolise food.	Turkey, chicken, steak, nuts, seeds, legumes, cruciferous veg, leafy greens,	Sulphur Not known. Methionine is 1000mg

Trace minerals

Also called micro minerals. Needed in less amounts compared to macro minerals but of equal importance.

NUTRIENT	FUNCTIONS	SOURCES	RDA
Iron	Vital for growth & repair. Carry oxygen, make some hormones.	Liver, soybeans, lentils, spinach, dark choc.	8–18 mg
Manganese	Metabolise fat and carbs, helps build connective tissues, blood clotting, brain & nerve functions	Whole grains, nuts, soy beans, legumes, rice, leafy veg, coffee, tea	1.8–2.3 mg
Copper	Help form red blood cells. Immunity. Healthy bones, nerves, blood vessels. Absorbing iron.	Oysters, nuts, seeds, lobster, dak choc, liver	900 mcg
Zinc	Creating DNA, immunity, building & repiar of tissues.	Whole grains, shelfish, legumes, nuts, dairy, eggs	8–11 mg
Iodine	Make thyroid hormones, healthy metabolic rate	Seaweed, fish, iodised salt, dairy, eggs, liver, chicken	150 mcg
Fluoride	Healthy teeth and bones. Strengthen tooth enamel	Seafood, grapes, raisins, wine, coffee, tea.	3–4 mg
Selenium	Make DNA, protect against cell damage and immunity.	Brazil nuts, seafood, organ meats, spinach, grapefruit	55 mcg
Chromium	Helps insulin regulate glucose	Nuts, cheese, liver, beer, wine, spices, broccoli	20-35 mcg

The Run Down

Adequate vitamins and minerals are essential for optimised health. These nutrients play a role in almost every part or your physical and mental wellbeing. You can see this by reviewing all of the functions each nutrient plays a part in.

Tracking your micronutrient intake can be very confusing and would be considerably time consuming. An overall approach to ensure you hit the majority of these would be to eat a varied diet, from predominantly whole sources. This includes plenty of fresh fish, lean meats, vegetables, fruits, salads, healthy fats, starchy carbs, eggs and dairy. Also aim for foods from a wide variety of colours. Think “Eat The Rainbow,” no not skittles, but as many coloured foods as you can. Beetroot, spinach, oranges, carrots, chicken, sweet potato, aubergine, asparagus, blueberries, onions etc. This will increase the likelihood you’ll get in your essential nutrition, increasing your life longevity, overall health and wellness levels.

That said it’s still possible and likely you’ll be deficient in some areas. Particularly as our habits tend to see us eat similarly each day. Another way is to supplement nutrition using trusted daily wellness products like “Nuzest good green daily vitality.” This product in particular is nicely dosed and highly rated. It’s not cheap, but worth the investment, in my opinion.

Whilst vitamin and minerals are both considered nutrients they are different. Vitamins are organic and are be broken down by heat, air, or acid. Minerals in contrast are inorganic substances and preserve their chemical structure.

Many of these need each other to optimise their use. Interacting with one another to promote positive outcomes within the body. For example, Copper helps iron be absorbed, whilst vit D helps calcium be extracted from digested food.

In the world of fitness and nutrition where people our aiming to look and feel great. Macronutrients (Protein, Carbs & Fats) tend to get the biggest focus. They are indeed very important. Without adequate micronutrients however you’ll increase the chances you become worn out, catch an illness and feel terrible. Which in turn will likely decrease the likelihood you’ll exercise and stay active. Which will overtime lead to weight gain, muscle breakdown and a decreased metabolic ability to name but a few negative side affects.

Phytonutrients give plants their distinctive colours and essentially help us fight chronic disease like cancers and cardiovascular issues. Derived from plant sources phytonutrients are vital for health and wellbeing. Certain coloured foods are richer in different types of phytonutrients. Again, “eat the rainbow” for the best chances of an optimal diet and health.

For further help or support contact us here.