What are micronutrients and where can you find them?

Did you know that every physiological function in your body requires the intake of micronutrients to function properly?

These essential micronutrients (although needed in smaller amounts than macronutrients) cannot be produced by living beings, so they must be obtained from the foods you can properly digest and absorb.

At NutriWhite, we measure the cellular-level micronutrient content of our clients. In our experience, deficiencies are almost always present. In this article, we’ll teach you what micronutrients are, where to find them, and what to do if a deficiency exists.

What Are Micronutrients?

‍Micronutrients are elements that your body cannot produce but are essential for maintaining your vital and metabolic functions. These include minerals and fat- and water-soluble vitamins, which play a key role in:

• Maintaining a healthy weight
• Keeping you youthful
• Supporting sexual and thyroid hormone function
• Preventing high blood pressure
• Reducing the risk of cancer, diabetes, and other chronic diseases

If you're deficient in micronutrients, it can also lead to mental impairment, poor digestion, thyroid issues, bone loss, and more.

Vitamins:

Vitamins are indispensable and essential elements that activate chemical reactions in your metabolism. Since your body cannot produce them (or only in very small amounts), you need to replenish them through “friendly” foods — those that are easy for you to digest and absorb.

Fat-Soluble Vitamins

These require fats (fatty acids, vegetable oils, dietary fats) to be absorbed. They serve the following functions:

- Vitamin A

Important for vision and immune health. Replenish with easy-to-digest foods like yellow vegetables rich in provitamin A (carotenoids) and egg yolks.

- Vitamin E

A powerful antioxidant for your skin and cells. Replenish with foods like avocado, fruits, and fatty fish

‍- Vitamin D

Essential for bone health (helps with calcium absorption), immune function, and mood. Replenish through fatty foods like oily fish and eggs.

- Vitamin K

Essential for blood clotting. K2 helps absorb the most active form of vitamin D (D3). Replenish with nuts, leafy greens, and animal protein.

Because these are fat-soluble, they can accumulate in the body — making age- and condition-specific dosing important.

Water-Soluble Vitamins

These are more easily absorbed and excreted, so there's less risk of accumulation. Their roles include:

- Vitamin B1 (Thiamine)

Supports energy metabolism and neurotransmitter function. Replenish with animal-based foods.

- Vitamin B2 (Riboflavin)

Helps synthesize other B vitamins (niacin, folate, B6) and supports macronutrient metabolism. Also acts as an antioxidant. Replenish with eggs, leafy greens, meats, mushrooms, almonds.

- Vitamin B3 (Niacin)

Essential for DNA repair, nervous system, and skin health. Replenish with nuts, seeds, legumes.

- Vitamin B5 (Pantothenic Acid)

Supports energy and nervous system metabolism. Replenish with fish, chicken, pork, eggs, avocado, sunflower seeds, sweet potatoes, lentils.

- Vitamin B6 (Pyridoxine)

Important for nervous and immune systems, cellular metabolism, digestion, and absorption of macronutrients. Replenish with meat, poultry, starchy veggies (like squash), and fruits.

- Vitamin B8/B7 (Biotin)

- Folate / Methylfolate / B9

Supports red blood cell production, DNA replication, and antioxidant processes. Replenish with dark leafy greens, nuts, grains, meat, poultry, Brussels sprouts. We don’t mention folic acid, as this synthetic form is poorly absorbed.

- Vitamin B12 (Methylcobalamin)

- Vitamin C (Ascorbic Acid)

Crucial for immune function and collagen production. Replenish with lemons, oranges, grapefruit, strawberries, papaya.

Minerals

Macrominerals

Those needed in amounts over 100 mg/day.

- Calcium (Ca) and Phosphorus (P)

Not only for bone health, but also for nerve transmission and muscle contraction/relaxation. Found in bone broth, small fish, nuts, legumes, and dark leafy greens.

- Magnesium (Mg)

Essential for many metabolic reactions, energy metabolism, neurotransmitter production, and muscle function.

Found in nuts, legumes, dark leafy greens, and unsweetened dark chocolate.

- Sulfur (S)

Helps regulate immune function. Found in cruciferous veggies like cauliflower and broccoli.

- Sodium (Na) and Potassium (K)

Regulate blood pressure, cellular hydration, and mineral transport. Found not just in table salt but also in seafood like fish and shellfish.

Microminerals

Those needed in amounts under 100 mg/day

- Iron (Fe)

Needed for hemoglobin and red blood cell production, and to prevent anemia. Replenish with animal proteins and legumes.

- Zinc (Zn)

Vital for immune function. Replenish from well-digested proteins.

- Iodine (I)

Key for thyroid and metabolic function. Found in sea-derived foods and iodized salt.

- Selenium (Se)

Also supports thyroid health. Found in seafood.

- Manganese (Mn)

Supports bone structure and immune function. Found in avocado, legumes, and leafy greens.

- Chromium (Cr)

Necesario para regular la acción de tu insulina en la regulación de la glicemia. Puedes obtenerlo de proteínas de origen animal y leguminosas que puedas digerir y absorber correctamente.Regulates insulin and blood sugar. Replenish with animal proteins and legumes.

- Copper (Cu)

Supports immune function. Found in animal protein, nuts, and legumes.

- Molybdenum (Mo)

Helps process proteins and genetic material like DNA. Also breaks down medications and toxins.

Even though we've listed "friendly foods" rich in each micronutrient, it’s important to choose those you enjoy and tolerate well — key to proper digestion and absorption.

How do you know if you have micronutrient deficiencies?

The fastest method is a specialized blood test that measures over 20 essential micronutrients at the cellular level.

Another way is to complete a symptom questionnaire — if your score is over 10, you're likely deficient in one or more micronutrients.

Don't worry — most of the global population is in the same boat, due to modern lifestyles. Environmental toxins, psychological stress, low intake of fruits and vegetables, and enemy foods (sugar, flour, fried foods) lead to poor micronutrient intake and low intestinal absorption.

What should you do if you have micronutrient deficiencies?

Don’t rush to buy a multivitamin — your body needs specific amounts of each micronutrient, and excesses can disrupt your physiology.

The best course of action is to consult a specialist who can supervise a targeted supplementation plan using high-quality products tailored to your specific needs.In the meantime, what can you do right now? Evaluate your diet and start adding friendly foods that provide nutrients and are easily absorbed.That’s why we recommend:

• Remove enemy foods like grains, dairy, sugar, and anything you are sensitive or intolerant to — these inflame your gut.
• Replenish with friendly foods that are easy to digest: build a rotating menu filled with fruits, vegetables, healthy fats, and marine plasma. When you visit your specialist, add the supplements they recommend for your specific case. That way, you’ll be able to:
• Restore your health, energy, sleep cycle, and happiness through Immuno-Nutrition.

As you can see, staying healthy and preventing disease means paying attention to your micro (but essential!) nutrients.
It might sound as easy as taking a multivitamin — but there’s a balance and specific dose for each person depending on age, lifestyle, gender, and individual health.

Not all supplements are created equal, and not all provide the exact dosage you need. That’s why professional guidance is essential.

So, what are you waiting for to get started? At NutriWhite, we can guide you in replenishing your micronutrients through friendly foods tailored to your needs, food sensitivities, and with specific supplements just for you.

‍References:

• Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
• Farag MA, Abib B, Qin Z, Ze X, Ali SE. Dietary macrominerals: Updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences. Curr Res Food Sci. 2023 Feb 1;6:100450. doi: 10.1016/j.crfs.2023.100450. PMID: 36816001; PMCID: PMC9932710.
• Ángel Gracia en su libro “La Dieta del Delfín” (2013).
• Integrative Oncology-Essentials, (2019).

https://integrativeoncology-essentials.com/2015/12/everyone-should-get-a-micronutrient-test/

• Sprectracell Laboratories (2019).

https://www.spectracell.com/patients/patient-micronutrient-testing/