Wholegrains and meat are also a good source of magnesium.įamously found in bananas, you can also get potassium from nuts, seeds, pulses, meat and fish. Iron can be found in meat, beans, nuts, wholegrain and kale.Ĭalcium is usually associated with dairy products but this mineral can also be found in leafy greens and nuts.Īgain, this mineral can be found in nuts, leafy greens and dairy. Leafy greens appear again – this time as a source of vitamin K. Nuts, seeds, avocados, whole grains and plant oils like olive oil are a good source of vitamin E. Sunlight is the primary way of getting vitamin D but you can also get it from red meat, oily fish, liver and egg yolks. You can also get this vitamin from peppers, strawberries, broccoli and potatoes. Oranges are known as being an excellent source of vitamin C. It’s also found in chickpeas and fortified breakfast cereals. Leafy greens like broccoli, brussels sprouts, spinach, asparagus and peas contain folic acid. This is found in meat, salmon, cod, milk, cheese, eggs and some fortified breakfast cereals. It’s also made by the bacteria that lives naturally in our bowel. Biotin (Vitamin B7) Vitamin B7 can be found in a wide variety of fruits, vegetables and wholegrains. Vitamin B6 is present in lots of food - some examples are pork, poultry, fish, wholegrain cereals, eggs, vegetables and milk. Vitamin B3 can be found in meat, fish, wheat flour, eggs and milk. Milk, eggs, fortified breakfast cereals and rice are good sources of vitamin B2, although these foods should be kept out of direct sunlight because UV light can destroy vitamin B2. Good sources include fresh and dried fruit, eggs, peas, wholegrain breads, some fortified breakfast cereals and liver. B vitamins and folic acid: Thiamin (Vitamin B1) You can also eat food with beta-carotene, which your body can change into vitamin A – foods with beta-carotene include yellow, red and leafy green vegetables and yellow fruit like mango or apricots. Where can I get micronutrients from? Vitamin AĬheese, eggs, oily fish, liver, milk and yoghurt are some examples of where you can get a good source of vitamin A. Despite being needed in tiny amounts, micronutrients are essential to our diets. They also help with the efficient metabolism of macronutrients, which can maximise all your efforts in the gym. While macros help our bodies to function in a big way – think general energy, growth and maintenance, micronutrients help the more intricate parts of our body – the workings of our organs, nervous system, cells, joints, ligaments and metabolism to name a few. Here we discuss what they are, why they are in important and where can you get them from. With this in mind, we wanted to give a little time to the micronutrients. Given that ‘macro’ is the Greek for large and makes up a high proportion of our diet, it can be easy to focus on them and forget about the small, yet equally important, micronutrients.
#Micro v macro nutrients full
As well as maintaining and growing muscle, protein is great for keeping you full when dieting! As I lean down and start to drop body fat I tend to increase my protein intake slightly to preserve muscle and can go to 250g or even 280g per day. I usually aim to keep my protein around 2g per kg body weight so at 115kg this is around 230g for me. Or look to supplements to increase their protein intake, and therefore muscle growth and repair. Those who are training, have a specific goal or body type may tweak the percentage of each macronutrient in their day-to-day diet.
Macronutrients (or macros for short) are made up of carbohydrate, protein and fat. Macronutrients are essential - they give us energy, and they are needed for the growth and maintenance of our body. We all need macronutrients and micronutrients in our diets.
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