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What about the "Micros?" Macronutrients are common knowledge but the ones ignored can be Micro!

Anyone who has been around the fitness world and/or in a nutrition class has probably had the macronutrients drilled into the brain like the ABC's. Say it with me:



3. FATS!

What about the rest of the essentials? There is so much more to food than these three. I came across the following list of micro-nutrients that perhaps we know but are lacking in our diet.


Vitamins are organic compounds that serve as coenzymes in numerous metabolic reactions. They are essential for various bodily functions, including energy production, immune system support, and cell growth. Some of the key vitamins include:

a. Vitamin A: Vital for vision, immune system function (ANYONE STRUGGLING WITH COVID OR CONSTANT SICKNESS)!!, and skin health. It is found in foods like carrots, sweet potatoes, and spinach.

Cold and Flu virus

Let me just hit the pause button here. In the last year I personally have worked hard to increase my immune system after getting hit with COVID, flu, allergies AND a dental procedure ALL.AT.ONCE!!! Yep, you read that right. My immune system was so depleted. So how in the world can I sit here today with none of these symptoms anymore?? Here comes the cliffhanger: ASK ME!

b. Vitamin C: An antioxidant that supports the immune system, collagen production, and wound healing. Citrus fruits, strawberries, and broccoli are excellent sources.

c. Vitamin D: Critical for calcium absorption, bone health, and immune system modulation. It can be obtained from sunlight and dietary sources like fatty fish and fortified dairy products.

d. Vitamin E: An antioxidant that protects cells from damage and supports skin health. Nuts, seeds, and vegetable oils are good sources.

e. Vitamin K: Essential for blood clotting and bone health. Leafy greens (oh no, here is this dreaded phrase) like kale and spinach are rich in vitamin K.


Minerals are inorganic nutrients that play vital roles in various physiological processes. Some of the most important minerals include:

a. Calcium: Essential for bone and teeth health, muscle function, and blood clotting. Dairy products, leafy greens, and fortified foods are good sources.

b. Iron: Necessary for the formation of hemoglobin, which carries oxygen in the blood. Red meat, beans, and fortified cereals are iron-rich foods.

c. Magnesium: Supports muscle and nerve function, bone health, and energy production. Nuts, seeds, and leafy greens are excellent sources.

d. Potassium: Important for maintaining proper heart and muscle function, as well as regulating blood pressure. Bananas, potatoes, and oranges are potassium-rich foods.

e. Zinc: Essential for immune system function, wound healing, and DNA synthesis. It can be found in meat, nuts, and whole grains.

Trace Elements

Trace elements are minerals that the body requires in very small amounts but are still crucial for health. Some notable trace elements include:

a. Selenium: Acts as an antioxidant, supports thyroid function, and plays a role in DNA synthesis. It can be found in nuts, seafood, and whole grains.

b. Copper: Essential for the formation of red blood cells and collagen production. Nuts, seeds, and organ meats are good sources.

c. Iodine: Necessary for thyroid hormone production, which regulates metabolism. Iodized salt and seafood are common sources.

Micronutrients are essential for maintaining overall health and well-being. A balanced diet that includes a variety of foods rich in vitamins, minerals, and trace elements is crucial to ensure that the body receives these important micronutrients.

Don't know what is good for YOUR specific situation? Neither did I till I asked. Let's change how you feel going into the holidays and winter. It IS possible to reduce sick-type symptoms (cold, flu, COVID) and allergies. I know. Trust me.

Stacy Davis, Msc., PFT

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