Got Micronutrients?
Written by Caitlin Self, MS, CNS, LDN
We have long known that soil degradation has led to decreases in overall micronutrient density in our plant foods.
This, coupled with a diet that lacks variety and whole food forms of nutrients, has led to an increase in subclinical nutrient insufficiencies. Which essentially means, we’re regularly seeing lower blood levels of important nutrients.
They may be low enough to cause some symptoms and reduce the overall functioning of the body, but not necessarily low enough to be categorized as a frank deficiency.
Chart from Precision Nutrition, based on USDA data
Supplements, as we discussed previously, can be helpful here. But another, often more sustainable way to combat this is to increase nutrient-dense foods in the diet.
In a 2022 research article, researchers categorized foods grown and raised all over the world and identified 10 main foods or food categories that provide the highest micronutrient density.
They are:
Organs (liver, spleen, kidney, heart)
Small fish
Dark green leafy vegetables
Shellfish (bivalves, crustaceans)
Goat
Beef
Eggs
Milk
Canned fish with bones
Lamb/mutton
This article paid special attention to six priority micronutrients: vitamin A, folate, vitamin B12, calcium, iron, and zinc, which are often inadequate in our diets.
What this means is that you are more likely to hit your recommended daily intakes of vitamins and minerals if you’re able to include these foods in your diet. (Not to mention all the other synergistic compounds we barely even know about!)
Good news: you don’t need to eat them every single day! Including these foods weekly will help you reach your needs. And if that’s still out of reach, just start with one dish with 1-2 of these foods and see how it goes.
When I was teaching (and previously TA-ing) a graduate level Micronutrients course at a Maryland University of Integrative Health, we often discussed this topic, and how limited these foods are in the modern version of the American diet. Even health conscious folks are rarely found eating goat, organs, small fish, and canned fish with bones.
We’re all influenced by media, greenwashing, and exotic “superfoods” and missing out on some of these incredibly nutrient-dense foods that often tend to be more affordable than the latest “healthy” food trend.
So here’s your sign to look past the labels and marketing and seek out some of these evidence-based “super foods.”
Need recipes? Stay tuned - we’ll be sharing them next!
Already know some recipes with any of these micronutrient dense foods? Comment below and we may feature them in our next blog!
Interested in scheduling a nutrition appointment? Now’s the time! Initial nutrition appointments with Caitlin are only $299 from now until 10/31 (that’s 20% off!)
Use code septemberrest when you checkout. Schedule now!
***Must already be an existing patient at PIM to schedule a nutrition appointment.
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Citation:
Beal, T. (2022). Priority Micronutrient Density in Foods. Frontiers. Retrieved October 13, 2022, from https://www.frontiersin.org/articles/10.3389/fnut.2022.806566/full