Section 2- Subtle yet Substantial

So last week we spoke about Macro-nutrients, the 3 nutrients that are need to be consumed in fairly large quantities in our diet in order for our bodies to perform and work at optimal capacity on a day to day basis. So it only seem right that we now talk about Micro-nutrients! 

But Matt! What are Micro-nutrients?

Well. Micro-nutrients are the last two remaining nutrients that are needed in our daily dietary intake to keep our body functioning as it should. These two nutrients need to be consumed in much small quantities compared to our Macro-nutrients, this is not because they are any less important but just because they are not used as a energy source, but instead have other capabilities which you might argue make them just as important if not more!

Our two Micro-nutrients are:

1. Vitamins 
2. Minerals 

Vitamins are a major part of our diet as without the correct intake of vitamins we simple just wouldn't be able to get out of bed in the morning, because we would always be ill! Got a friend that always seems to be under the weather? always has a cold? or maybe a constant cough? (that isn't related to smoking). Maybe you should take a look at what sort of Vitamins they have in their diet? 

We get our vitamins primarily from plants which synthesise the vitamins themselves, as well as animal products which have been fed on plants. Ever wondered why grass fed meat tastes better and is better than meat that has been pumped full of steroids and hormones?

We are however able to synthesise some of the B Vitamins (biotin, riboflavin and vitamin k) ourselves due the action of bacteria that takes place within our Gastrointestinal Tract (GI Tract). Throughout evolution our bodies have adapted and are now starting to be able to assemble small amounts of certain vitamins and start to sythesise them into 'whole vitamins', but only in the correct circumstances, with correct amounts of other nutritional and dietary resources. An example of this would be Beta-Carotene, this a pro-vitamin which is quite commonly spoken about (its the thing we tell kids to eat to 'make them see in the dark'...but it isnt actually found in carrots on the contrary to popular belief), which can be found in yellow and dark green vegetables which our bodies (under correct circumstances) can synthesise into Vitamin A.

But just to confirm, its a very hard process for the body to go through and you will not get anywhere near the daily Vitamin A requirements just through this process and should look at consuming whole sources of Vitamin A.

Now going back onto knowing people that always seem to be ill. We sometimes find that these people we know who are constantly ill are making sure they eat lots of vegetables and they take multi-vitamins and really just shouldn't be ill because they eat such 'healthy food'. I'm going to throw a spanner in the works here.

FAT!

Yes you read correctly, Fat. We have 4 Vitamins in our diet that can only be absorbed, transported and utilised in the presence of Fat, these Fat Soluble Vitamins are:

• A
• D
• E
• and K

so in all the new 'Fat Free' diets we are actually creating a severe deficiency in the amount of Fat Soluble Vitamins that can be absorbed into the body. You see, you can throw as may multi-vitamins at your body as you want but without the presence of Fat to utilise it, you are merely just going to excrete it out again. Ever wondered why Berroca make your pee bright yellow? (probably due to the fact 1 tablet is like 200% of your GDA on Vitamin C!)

In a section later in the series I will speak about Lipid and Cholesterol, which is the mother of all hormones. Now several chemical reactions must take place within our bodies in order to complete the production of vital hormones. Within each of the reaction there is a mass demand for Vitamin A. Now if we take out that Vitamin A, because we aren't eating enough Fat (Oh my god he wants us to eat more fat?! Yes, Yes I do!) our bodies capacity to produce necessary hormones like testosterone, oestrogen and cortisol will diminish. Causing decreases in muscle mass, ability to menstruate and remove toxins from our body...now you know why they are ill!

But we also have Water Soluble Vitamins, which as I'm sure you can kind of guess, are absorbed, transported and utilised within water. These are Vitamin B and Vitamin C. They are absorbed along the length of the digestive tract and will have a direct effect on the cells themselves. But as the Vitamins are not really able to be stored within our body, its paramount that we are to include them in our daily diet.

This is a table to provide an understanding of the Purpose of Vitamins and their Vital Sources:

FAT SOLUBLE VITAMINS

Vitamin A Purposes:

• Needed for Digestion of Protein 
• Helps to Build Bones
• Helps Produce Rich Blood
• Help RNA Production (coding, decoding, regulation, and expression of genes along with DNA)

Sources:

• Butter From Grass Fed Cows
• Pastured Whole Eggs
• Liver
• Seafood
• Cod Liver Oil 

Vitamin D Purposes:

• Needed to Absorb Calcium and Phosphorus 
• Helps Form Strong Bones and Teeth
• Appears to Protect Against Cancer and Multiple Sclerosis

Sources:

• Butter From Grass Fed Cows
• Pastured Whole Eggs
• Liver
• Seafood
• Cod Liver Oil

Vitamin E Purposes:

•  Aids Blood Circulation
• Helps with Tissue Repair and Healing
• Slows Aging Process
• Powerful Antioxident
• With Certain Trace Minerals Protects Against Cancer and Coronary Heart Disease 

Sources:

• Unrefined Vegetable Oils
• Butter
• Organ Meats
• Whole Grains
• Raw Nuts and Seeds
• Dark Green Leafy Vegetables

Vitamins K Purposes:

• Important Role in Blood Clotting
• Aids Bone Formation

Sources:

• Liver
• Pastured Whole Eggs
• Butter From Grass Fed Cows
• Whole Grains
• Dark Green Leafy Vegetables 

WATER SOLUBLE VITAMINS

Vitamin B Complex Purposes:

• Works to Promote Healthy Nerves, Skin, Eyes, Hair, Liver and Muscle Tone
• Prevents Fatigue 
• Vital Role in Metabolism 
• Helps Produce Cholesterol 
• Helps Maintain Iron Levels in Blood
• Maintains Fertility and Normal Growth

Sources:

• Whole Unrefined Grains
• Fresh Fruit
• Fresh Vegetables 
• Raw Nuts
• Legumes
• Seafood
• Organ Meats

Vitamin C Purposes:

• Aids Tissue Growth and Repair
• Strengthens Capillary Walls
• Supports Lactation
• Supports Adrenal Gland Function
• Vital for Formation of Collagen
• Helps in Healing of Wounds
• Powerful Antioxidant

Sources:

• Fresh Fruit 
• Fresh Vegetables
• Some Organ Meats 

Thank you for reading...

But the more observant of you will realise I have actually only done Vitamins here...

Well just so I don't lose your concentration too much I will post Info on Minerals tomorrow.

Now go and spread the word!

Information is the biggest weapon!

If you want me to answer and questions or want to debate anything said in this article then be sure to leave a comment and I will get back to you as soon as possible.

-Matthew Grant

Personal Trainer & Nutritional Adviser