Micronutrients refer to smaller chemical molecules and just individual atoms the body needs to ingest because we can’t create these for nothing. They’re part of the raw input to the human body.
15-25 Minerals 13 Vitamins: A, B2, B3, B4, etc.
There are a lot of micronutrients, and it’s relatively complicated to remember what micro is in what food, so that’s why the general recommendation is to “eat a variety of ingredients.” It’s kind of a shotgun versus rifle approach. If you got blood work done, or talked to a dietitian, they might be able to perfect your diet.
List of Great Nutritious Foods
PLANTS
- Leaves: Spinach, Kale, Romaine, Spring Mix
- Crucifers: Broccoli, Broccolini
- Roots: Sweet Potato, Carrot, Garlic, Onion, Ginger
- Citrus: Chilis, Lemon, Lime, Tomato, Pineapple, Orange
- Berries: Avocado, Blackberry, Blueberry, Kiwi, Banana
- Fungi: Mushrooms, Nutritional Yeast
- Legumes: Edamame, Beans, Chickpeas, Tofu
- Nuts: Cashew, Almonds, Walnut, Pistachio
- Seeds: Sunflower, Sesame, Chia, Hemp, Flax
- Grains: Wheat, Oats, Corn (&Popcorn), Rice
- Oils: Olive oil, Veggie oil, Avocado oil, Peanut oil
- Spices: Kosher Salt, Whole Black Peppercorns, Cayenne Pepper, Red Pepper Flakes, Cumin Seeds, Cinammon Sticks
- Herbs: Cilantro, Basil, Thyme, Rosemary
- Condiments: Salsa Fresca/Verde/Roja, Hot Sauce, Pesto, Hummus, Mustard, Sauerkraut
- Drinks: Water, Coffee, Matcha/Green Tea, Black Tea
ANIMALS
- Fish: Salmon, Trout, Canned Tuna, Char, Sardines, Anchovies, Eel, Oyster
- White Meat: Eggs, Chicken Breast, Chicken Thigh, Turkey Breast
- Red Meat: Ground Beef, Steak, Pork Shoulder, Beef Liver, Bison, Rabbit, Venison
- Dairy: Yogurt, Milk, Cheese, Butter