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Basics Of Nutrition. Understanding Micronutrients

Updated: Sep 30, 2021

You're diet needs vitamins and minerals in small amounts. These are micronutrients. Although large amounts aren't needed, they play a very important role in our diets.


Vitamins are organic compounds that are required for normal growth and normal metabolism. Vitamins get synthesised by plants and can be consumed in your diet by eating the appropriate plants or eating animal products that have derived their vitamin content form plants.

Fat Soluble Vitamins

Vitamins A, D, E and K are described as fat soluble. This means that they can only be absorbed, transported and utilised in the presence of fat. So if you're diet is low in fat, then this can lead to severe deficiency in fat soluble vitamins. Some of the functions and sources of these vitamins are as follows:

Vitamin A

  • Stimulates juices for protein digestion

  • Important for bone building

  • Maintains eye health

  • Protects against degenerative damage.

Sources: Butter, Eggs, Liver, Seafood and Cod liver oil.

Vitamin D

  • Needed for calcium and phosphorus digestion

  • Helps for strong bones and teeth

  • Protects against cancer and multiple sclerosis.

Sources: Butter, Eggs, Liver, Seafood and Cod liver oil.

Vitamin E

  • Helps blood circulation

  • Helps tissue repair

  • Maintains structural integrity of cells

  • Slows ageing and is a powerful antioxidant.

Sources: Vegetable oil, Butter, Organ meat, Whole grains, Raw nuts and seeds and dark green leafy vegetables.

Vitamin K

  • Important for blood clotting and bone formation

Sources: Liver, Eggs, Butter, Whole grains and Dark green leafy vegetables.

Vitamin B

  • Promotes healthy nerves, skin, eyes, hair and liver,

  • Prevents fatigue

  • Vital role in metabolism

  • Helps produce cholesterol

  • Formation of red blood cells and maintenance of iron levels in blood

Sources: Whole grains, Fruit, Vegetables, Nuts, Legumes, Seafood and Organ meat.

Vitamin C

  • Immune system function

  • Tissue growth and repair

  • Strengthens capillary walls

  • Supports adrenal glad function

  • Helps heal wounds

Powerful antioxidant

Sources: Fruit, Vegetables and Organ meat


Minerals build strong bones and teeth, control body fluids inside and outside cells and turn food into energy. They are very important for the structure and normal regulation of metabolic, hormonal and nervous interactions in the body. Basically, they let your body function properly on a daily basis.

Although most minerals are important to the body, there are seven macrominerals that are needed n greater amounts.


  • Bone growth

  • Muscle contraction

  • Regulates acid and alkali balance

Sources: Dairy products, Green leafy vegetables


  • Regulates acid and alkali balance

  • Regulates fluid balance

  • Aids carb and protein digestion

Sources:Unprocessed sea salt and Coconut flesh


  • Nerve transmission

  • Bone formation

  • Metabolis carbs

  • Tooth enamal

Sources:Unprocessed sea salt, Fish, Dairy products and Nuts


  • Bone growth

  • Kidney function

  • Cell Growth

Sources: Animal produce, Grains and Nuts


  • Fluid balance

  • Cellular chemistry

Sources: Unprocessed sea salt, Nuts and Vegetables


  • Fluid balance

  • Cellular fluid distribution

  • Nerve transmission

Sources: Unprocessed sea salt, Meats and Zucchini


  • Fights infection

  • Part of muscle cell structure

  • Forms cartilage and skin

Sources: Vegetables, Eggs and Dairy products.

Now I'm not gonna go on and list them all, you'll be happy to know. But it is so important, regardless of the diet you follow, that you get a good balance of vitamins and minerals in your diet. I've listed plenty of benefits and plenty of sources so you've no excuses to get these in your diet and start feeling healthier.

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