When talking about micronutrients we are specifically talking about vitamins, minerals, and phytonutrients. In this lecture, we will go over what exactly each of these is, why they are important, where you can find them, and some examples of each. 

Vitamins
First, let’s examine vitamins. Simply, a vitamin is an essential organic compound that your body needs to survive. There are 13 essential vitamins. You have the fat-soluble vitamins: A, D, E, & K, and your water-soluble vitamins: C and B complex vitamins. Below is a graph of the different vitamins, their functions, and the food sources of each. You may notice they are found in both animal and plant-based sources, and we will tell you later in this lecture why getting your sources from plant-based sources is better for your health. 


Minerals 
Minerals are inorganic elements that are essential for human life. There are two kinds of minerals - macrominerals and trace minerals. Your body needs a larger amount of macrominerals than trace minerals, hence the name. Some of the most important macrominerals are calcium, phosphorus, magnesium, sodium, and potassium, while some of the most important trace minerals are iron, manganese, zinc, and iodine. Just because we do not need as high of a number of trace minerals compared to the macrominerals, it doesn't mean that they are not as equally important. Here is a chart of minerals, their key functions in the body, and food sources of where to obtain them. 


Phytonutrients
Now we are going to move on to phytonutrients or phytochemicals which, unlike vitamins and minerals are not absolutely essential for keeping you alive, but have been shown to benefit human health and help prevent various diseases. Phytonutrients are only found in plant-based sources - so fruits, vegetables, grains, legumes, nuts, and seeds, as well as spices and herbs. They have also been identified in beverages such as tea, coffee, and cocoa. Many of these phytonutrients act as antioxidants and protect the body from damage and inflammation. Consuming foods rich in phytochemicals has been associated with a reduced risk of developing cancer as well as other chronic diseases. 

Phytonutrients are often responsible for giving plants their color, which is why every dietitian tends to recommend that you “eat the rainbow” -- to ensure that you are getting a variety of all of these beneficial nutrients. The chart above breaks down the different kinds of phytonutrients and where they can be found. A few notable ones include carotenoids, which are found in orange fruits and vegetables; they have been linked to supporting immune health and eye health. Lycopene, which gives red fruits and vegetables like tomatoes their red color, has been linked to heart health and reduced cancer risk. And then polyphenols, which are found in a range of produce, also serve as antioxidants and have been used to improve and treat type 2 diabetes and weight management. Coffee is particularly rich in polyphenols in addition to many fruits and vegetables. By eating a variety of fruits and vegetables, you're eating many different types of nutrients that all contribute to your health.


Nutrient Density
Dr. Joel Fuhrman developed a ranking system in which he ranked foods based on their nutrient density. Nutrient density scores were calculated based on how many vitamins, minerals, and phytonutrients were found in each food per calorie. The more nutrients per calorie, the more nutrient-dense the food. As you can see, fruit and veggies rank very high where foods such as poultry, eggs, beef, and dairy rank low in the scale of nutrient density. For this reason, obtaining your vitamin and minerals is better from plant-based sources because you will also get so many added nutrients per calorie. You will be able to eat more food (because it’s fewer calories) while getting a lot more nutrients. To reverse type 2 diabetes, we really want to focus on nutrient density. Obtaining those nutrients allows us to restore pancreatic function, reverse diabetes, and maintain a healthy weight. Again, we want to maximize the number of beneficial nutrients in proportion to calories consumed, so focus on nutrient-dense foods as much as possible.


Water
Lastly, we will cover the importance of water, because although it is not technically a micronutrient, it is definitely necessary for survival and has numerous benefits. First, did you know that more than half of the human body is made up of water? Water helps us stay hydrated, regulates body temperature, lubricates the joints, flushes out waste and toxins, and so much more! It has zero calories and is essential to our well being making it the perfect drink. It's so important it can even impact the risk of developing diabetes. Research indicates insufficient water intake is inversely associated with hyperglycemia, meaning drinking little water may increase one's risk of developing high blood sugar. What's more, substituting water for caloric drinks like soda or juice can manage body weight and diabetes. In a study of a large population, individuals who replaced their sugar-sweetened beverages or juice with water had a lower risk of developing type 2 diabetes.

So how much do you need? Well, it is recommended that men consume at least 3.7 liters a day which equals about 15.5 cups, and that women consume 2.7 liters or 11.5 cups a day. If you have trouble reaching these levels, then try herbal teas, sparkling flavored waters (with no sugar added), or water infused with herbs and fruit to reach your goal. Staying properly hydrated can also help us feel satiated. Many times we confuse hunger for thirst. Next time you feel hungry, try having a big glass of water, wait a few minutes, and see how you feel.