What are micronutrients?
Tiny ‘helper’ compounds needed in small daily amounts for metabolism, immunity, cell repair
Name key nutrients that are considered micronutrients
Vitamins A, C, D, E, K, B-complex; Iron, Zinc, Copper, Selenium, Iodine
What are the best food sources for Vitamin A?
Carrots, sweet potatoes, spinach, liver
What are the best food sources for Vitamin C?
Citrus fruits, bell peppers, strawberries
What are the best food sources for Vitamin D?
Sunlight, fatty fish, fortified milk
What are the best food sources for Vitamin E?
Nuts, seeds, avocado
What are the best food sources for Vitamin K?
Leafy greens (kale, spinach, broccoli)
What are the best food sources for Iron?
Red meat, lentils, spinach
What are the best food sources for Zinc?
Oysters, pumpkin seeds, chickpeas
What are the best food sources for Selenium?
Brazil nuts, fish, eggs
What are the best food sources for Iodine?
Iodized salt, seaweed
What is the role of multivitamins in micronutrient intake?
Can ‘top up,’ but whole foods provide better absorption and synergy
What are electrolytes?
Minerals that carry electric charge in fluids; regulate hydration, muscle contraction, nerve impulses
Name key electrolytes
Sodium, Potassium, Magnesium, Calcium, Chloride
What are the best food sources for Sodium and Chloride?
Table salt, pickles, broth
What are the best food sources for Potassium?
Bananas, potatoes, beans, spinach, coconut water
What are the best food sources for Magnesium?
Nuts, seeds, dark chocolate, whole grains
What are the best food sources for Calcium?
Dairy, fortified plant milks, tofu, leafy greens
How are electrolytes lost from the body?
Quickly through sweat, urine, or illness
What are useful sources of electrolytes during heavy loss?
Sports drinks, electrolyte tablets, or oral rehydration solutions
What is a key takeaway regarding micronutrient intake?
Focus on variety in your diet (lots of colorful fruits/veggies, whole grains, quality protein, nuts/seeds)
What is a key takeaway regarding electrolyte intake?
Focus on hydration balance (salt, mineral-rich foods, or supplementation when sweating heavily)
How do most people meet their micronutrient needs?
With a balanced diet + occasional multivitamin
True or False: Electrolyte needs are consistent every day.
False
