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What are micronutrients?

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. According to Health Canada, many adult Canadians do not typically get enough of the following nutrients:

• Calcium
• Potassium
• Fibre
• Magnesium
• Vitamins A and D

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly. If you are unable to get all the nutrients you need from food alone, contact your healthcare provider and ask if dietary supplements are right for you.

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to Health Canada, the recommended daily intake (RDI) for Canadian adults should be between 1000-1200 mg of calcium a day.

The following foods are good sources of calcium:

• Yogurt, plain (175 g (3/4 cup) = 263-275 mg)
• Cheddar/mozzarella cheese (50 g = 252-366 mg)
• Low-fat milk or skim milk (250 mL (1 cup) = 291-322 mg)
• Fish and seafood such as sardines (75 g ( 2 ½ oz) = 286 mg) or pink salmon (75 g (2½ oz = 179-212 mg)
• White beans (175 mL ¾ cup) = 93-141 mg) or Baked beans (175 mL (3/4 cup)=89-105 mg)
• Spinach (125 mL (1/2 cup) = 129 mg)

Who might not get enough?

• Boys ages 9 to 13 years
• Girls ages 9 to 18 years
• Men older than 70 years
• Women older than 50 years
• Vegans, vegetarians, lactose intolerant

Quick Tip: Almonds are the perfect snack – pack a handful to take to work or school for a healthy boost.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. Health Canada recommends that the average Canadian adult consume 4700 mg of potassium each day.

The following foods are good sources of potassium:

• Baked Potatoes (1 potato = 610 mg)
• Beans such as pinto or kidney beans (175 mL (3/4 cup) = 566-591 mg)
• Yogurt (175 g (3/4 cup) = 362 mg)
• Milk, 2% (250 mL (1 cup) = 387 milligrams)
• Bananas (1 medium banana = 422 mg)
• Fish (75 g (2 ½  oz) = 313 mg)
• Tomato paste (60 mL (1/4 cup) = 668 mg)

Quick Tip: Cut up a banana and mix it with a cup of yogurt to make a healthy snack or light lunch.

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries and heart work properly. According to Health Canada, adult men should get between 400 and 420 mg/day, and women 310-320 mg/day.

The following foods are good sources of magnesium:

• Vegetables such as spinach (125 mL (1/2 cup) = 83 mg
• Bran cereal (30 g = 84-97 mg)
• Beans (175 mL (3/4 cup) = 60-89 mg)
• Tofu (150 g (3/4 cup) = 45-80 mg)
• Nuts such as brazil nuts (60 mL (1/4 cup) = 133 mg), almonds (60 mL (1/4 cup)  = 88-109 mg), cashews (60 mL (1/4 cup)  = 90 mg) and peanuts (60 mL (1/4 cup)  = 65 mg)

Who might not get enough?

• Children ages 4 to 18
• Adults age 51 and older
• People who are obese

Vitamin A

Vitamin A is associated with vision development and cellular growth and maintenance.

The following foods are good sources of vitamin A:

• Organ meats such as turkey liver (75 g (2 ½ oz) = 8063 mcg)
• Vegetables such as sweet potatoes (1 medium potato = 1096 mg), pumpkin (125 mL (1/2 cup) = 1096 mcg), carrots (125 mL (1/2 cup) = 766 mcg), and spinach (125 mL (1/2 cup) = 605 mcg)
• Cantaloupe (125 mL (1/2 cup)= 143 mcg)

Who might not get enough?

• Children ages 4 to 18
• Adults age 51 and older
• People who are obese
• Vegetarians
• People who abuse alcohol

Quick Tip: A medium-sized sweet potato provides more than 100% of the daily recommended amount of vitamin A!

Vitamin D

Vitamin D helps the body absorb calcium.  Vitamin D and calcium help the body have healthy bones and teeth.  Vitamin D also helps muscles, nerves, and the immune system work.  Canadian adults should have an RDI of 600 IU of vitamin D per day.

There are not a lot of foods that have Vitamin D.  According to Dietitians Canada, some is found in:

• Cow’s milk or rice/soy drinks that have Vitamin D added
• Orange juice (that has Vitamin D added)
• Salmon and sardines
• Egg yolks
• Yogurt (with Vitamin D added)

Canada’s Food Guide recommends Canadian drink 500 mL (2 cups) of milk or rice/soy fortified drinks) per day to get enough Vitamin D.

Sources

Dietary Guidelines for Americans, 2005. 6th Edition by U.S. Government Printing Office Washington, DC (U.S. Department of Health and Human Services and U.S. Department of Agriculture 01/01/05, http://www.health.gov/dietaryguidelines/)