Macronutrients and calories get most of the attention when it comes to food tracking. Protein, fats and carbs are the main building blocks of the food we eat, and used by our body for energy.

For short-term weight loss purposes, these macros and energy balance are the main players. However, when it comes to long-term health and your body’s needs, micronutrients in food are equally important to get right. It is not just the quantity but quality of these macronutrients that is important. For example, a large bowl of white pasta, while delicious, will not be as nutrient dense as a baked potato or some beans or quinoa. What is the difference? Micronutrients.

A useful way to think about these microscopic nutrients is nutrient density — the ratio of micronutrients per calorie. Micronutrients are categorized as vitamins, minerals, phytonutrients (micronutrients found in plants) and zoonutrients (micronutrients found in animal sources).

It’s important to make sure that the majority of your food is as nutrient dense as possible. We all have a finite amount of energy (calories) that we can use in a day, before the energy balance begins to tip against us. For example, perhaps when you eat over 2000 calories you are now in a calorie surplus, which — if consistently happening over time — will lead to an increase in body fat. The less nutrient dense foods that we consume, the less space we have to receive vital nutrients before we end up in a calorie surplus. If our diet is composed of food with low nutrient density, then we would be forced to choose between constantly gaining fat or being nutrient deficient — neither are desirable.

This guide is not about calories. We’re not even saying you need to count your calories. In fact, consuming an abundance of nutrient dense whole foods will generally be far more satiating than foods lacking in nutrients, so that your body will be far more receptive to knowing when it is full and when it is truly hungry.

Vitamins & Minerals

The supplement industry makes billions of dollars a year selling vitamins and minerals in pill, capsule or powder form. What do they actually do for us? And where do they actually come from? Do we need to pay for them or can we get them from other sources?

Vitamins and minerals are nutrients that the human body needs, in relatively small but consistently quantities, to function optimally. They generally cannot be produced by the body, so they need to come from external sources like our food.

Vitamins

Vitamins can be split into two categories: fat-soluble and water-soluble.

Water-Soluble Vitamins

Water-soluble vitamins include Vitamin C and all the B vitamins, such as thiamine, riboflavin, niacin, B-6, B-12, biotin, folate and pantothenic acid. They don’t stay in your body, instead your system uses what it needs then excretes any excess through urine. Because water-soluble vitamins do not have a storage place in the body, you must get them from your daily diet. You'll find vitamin C in most type of fruit and vegetable, most notably broccoli, oranges, strawberries, kiwi fruit and spinach. While some of the best sources for B vitamins are meats, seafood, eggs, dairy, whole grains and legumes.

If you consume more than the recommended intake, you are likely to urinate out the vitamins, as your body has no use for them.

Vitamin B1 / Thiamin
  • RDA: 1.1-1.2 mg
  • Deficiency: Common with autoimmune diseases and alcoholism; related to impaired absorption & excessive excretion
  • Deficiency symptoms: weight loss, short term memory loss
  • Toxicity: Rare, no upper limit has been established
  • Food Sources: Green peas, sunflower seeds, pork, eggs, lentils, liver, brown rice, salmon, legumes, asparagus
Vitamin B2 / Riboflavin
  • RDA: Men 1.3 mg | Women 1.1 mg
  • Deficiency: Occurs when people eat less cereal, milk, animal products
  • Symptoms: Dry corners of inside of mouth and scaly lips
  • Toxicity: No known adverse effects
  • Food Sources: Skirt steak, soy, dairy product, salmon, mushrooms, lean pork chop, ham, spinach, almonds
Vitamin B3 / Niacin
  • RDA: Men 16 mg | Women 14 mg
  • Deficiency: Pellagra, uncommon in developed countries.
  • Deficiency symptoms: rash, diarrhea, cognitive decline
  • Toxicity: 3000 mg/day- common with over supplementation. Not recommended for those with liver problems
  • Food Sources: Fish, lean chicken breast, turkey, pork, skirt steak, mushrooms, brown rice, peanuts
Vitamin B5 / Pantothenic Acid
  • RDA: 5 mg
  • Deficiency: Rare
  • Toxicity: No known adverse effects.
  • Food Sources: Liver, breakfast cereals, shiitake mushrooms, sunflower seeds, chicken breast, bluefin tuna, avocado, milk, white mushrooms
Vitamin B6 / Pyridoxine
  • RDA: 1.3 mg
  • Deficiency: Isolated B6 deficiency is uncommon, tends to be B-complex.
  • Symptoms: anemia, scaly lips, swollen tongue
  • Toxicity: >1g/day for 12 months may lead to neuropathy.
  • Upper limit: 100 mg
  • Food Sources: Chickpeas, beef liver, yellowfin tuna, sockeye salmon, chicken breast, breakfast cereal, turkey, potato, banana, marinara
Vitamin B12 / Cobalamin
  • RDA: 2.4 mcg
  • Deficiency: Common for vegetarians, weakness, pale skin, nerve tingling
  • No established upper limit.
  • Food Sources: Clams, seafood, shellfish, beef skirt steak, beef, fortified cereal, soy milk, firm tofu, dairy products, egg
Choline
  • RDA: Men 550 mcg | Women 425 mcg
  • Toxicity: Fishy body odor, vomiting, sweating, salivation
  • Deficiency: Rare due to endogenous choline synthesis, however most people consume inadequate amounts
  • Upper limit >3500 mcg
  • Food Sources: Liver, egg, beef, soy, chicken breast, cod, shiitake mushrooms, potato, toasted wheat germ
Folic Acid
  • RDA: 400 mcg
  • Deficiency: Common during pregnancy, malabsorption issues, alcoholism. Results in megaloblastic anemia
  • Toxicity: No known adverse effects
  • Food Sources: Edamame, soy, lentils, bean, asparagus, leafy greens, broccoli, avocados

Fat-Soluble Vitamins

Fat-soluble vitamins include A, D, E and K. They’re absorbed within fat, and stored in fat deposits throughout your body, as well your liver.

Vitamin A, found in dairy, dark leafy greens and eggs, also includes a bunch of carotenoids, which are phytonutrients that protect your eyes and vision. Vitamin D, found in fortified milk and cereals and a variety of fish, is important for immunity and bone health. Vitamin K helps blood to clot which is vital for healing wounds can can be found in spinach, cabbage and other dark leafy greens. Vitamin E, found in whole grains, nuts and vegetable oils, is an antioxidant that helps protect red blood cells, essential fatty acids and other tissues.

Tip: Pair these vitamins with a dietary fat so they are better absorbed. A diet too low in healthy fats could be risky, since it could interfere with the absorption of these essential nutrients.

Vitamin A / Vitamin A RAE
  • RDA: Men 900 mcg | Women 700 mcg
  • Deficiency: Common in areas with dietary deprivation/low access
  • Toxicity: Occurs with over supplementation (>30,000 RAE/day)
  • Food Sources: Sweet potato, carrots, tuna, cod liver oil, butternut squash, leafy greens, cantaloupe
Vitamin D
  • RDA: 15 mcg
  • Deficiency: Occurs from inadequate intake and inadequate sunlight
  • Symptoms rickets (bow legs, weakness in spine or legs), bone weakening, kidney disease
  • Toxicity: >500 mcg often asymptomatic with nausea, vomiting, anorexia
  • Sources: 5-15 minutes sunlight at least 3x/week. Food sources: Seafood, fortified dairy products

Vitamin E
  • RDA: 15 mcg
  • Deficiency: Uncommon in developed countries unless you have a fat malabsorption disorder
  • Toxicity: >1000 mg/day, not much harm except muscle weakness, fatigue
  • Food Sources: Sunflower seeds, almonds, avocados, leafy greens, butternut squash, kiwi, broccoli
Vitamin K
  • RDA: Men 120 mcg | Women 90 mcg
  • Deficiency: Fat malabsorption or patients on coumadin/warfarin, shown by excessive bleeding/ lack of coagulation
  • Non-toxic
    • Food Sources: Leafy greens, broccoli, brussels sprouts, cabbage, pickled cucumber, asparagus, kiwi, okra, green snap beans, lettuce

Toxicity

Water-soluble vitamins are generally not toxic, as they tend to escape through your urine even if you go over the recommended amount. However, fat-soluble vitamins can be a problem in large quantities as they are stored in your body. It would be hard to get too much A, D, K or E through diet alone, but supplements can be an issue if not controlled.

Mineral Interactions

Some minerals need vitamins to help them be absorbed. For example: Vitamin D helps transport calcium into bones and iron gets absorbed with the help of vitamin C. There are so many interaction between micronutrients that consuming a variety of foods from all food groups is essential to ensure adequate supply of all at the same time.

Minerals

Minerals can be split into two camps: macrominerals and trace minerals. You need larger amounts of macrominerals, which include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. You only need a small amount of these, but they provide

Calcium
  • RDA: 1000-1300 mg
  • Deficiency: Common in those who are lactose or dairy-intolerant, women undergoing menopause, and those with hypoparathyroidism. Usually occurs with a co-deficiency of Vitamin D.
  • Deficiency Symptoms: memory loss, muscle spasms, numbness, tingling, depression, hallucination, muscle cramp, brittle nails and bones
  • Upper limit >2500 mg
  • Toxicity: Often asymptomatic, May increase risk of prostate cancer
  • Food Sources: Dairy products, broccoli, cabbage, okra, soy, nuts, fortified breads, sardines
Copper
  • RDA: 900 mcg
  • Deficiency: Those who have had malabsorption issues, gastric surgery, or excessive Zinc consumption
  • Toxicity: Rare, occurs when acidic food is stored in copper containers
  • Food Sources: Oysters, crab, lobster, mushrooms, soy, sweet potatoes, turnip greens, potato, seeds, nuts, chickpeas, salmon, dark chocolate, avocado, guava
Iron
  • RDA: Men 8 mg | Women 18 mg. Vegetarians should probably consume 2x RDA.
  • Deficiency: Common in women, results in anemia
  • Toxicity: Rare, occurs with repeated blood transfusions and iron therapy
  • Food Sources: Animal liver, clams, oysters, beef, sardines, chicken, turkey, ham, veal, halibut, raisin bran, instant oats, beans, tofu, lentils, molasses, spinach
Magnesium
  • RDA: Men 400-420 mg | Women 310-320 mg
  • Deficiency: Fatigue, muscle spasms, weakness, numbness, tingling, heart abnormalities
  • Toxicity: Non-toxic unless consuming >5000 mg/day
  • Food Sources: Spinach, leafy greens, nuts, seeds, soy, beans, potatoes
Manganese
  • RDA: Men 2.3 mg | Women 1.8 mg
  • Deficiency: Rare
  • Toxicity: Rare
  • Food Sources: Shellfish, wheat germ, firm tofu, tempeh, sweet potato, collard greens, pine nuts, hemp seeds, nuts, whole wheat/grain products, beans, spinach
Phosphorus
  • RDA: 700 mg
  • Deficiency: Rare, will result in bone weakening; may be more common in diabetics or those who frequently take antacids
  • Toxicity: Usually occurs in those with kidney disease; hyperphosphatemia
  • Food Sources: Meat, fish, milk, eggs, whole grains, potatoes, garlic, dried fruit, sparkling drinks
Potassium
  • RDA: 4500-4700 mg
  • Deficiency: Increased blood pressure, kidney stones- usually affects those taking diuretics. Symptoms: frequent peeing, heart abnormalities
  • Toxicity: Generally non-toxic unless you have CKD or are taking excessive supplements
  • Food Sources: Apricots, lentils, prunes, squash, raisins, potato, beans, bananas, milk
Selenium
  • RDA: 55-70 mcg
  • Deficiency: Rare
  • Toxicity: >900 mcg
  • Food Sources: Brazil nuts, tuna, tilapia, snapper, shellfish, lean pork chops, lean ham, skirt steak, ribeye, lean chicken breast, chicken leg, firm tofu, whole wheat pasta, kamut, shrimp, mushrooms
Sodium
  • RDA: 1500-2000 mg
  • Deficiency: Rare
  • Toxicity: 4000-6000 mg/day. Results in edema & CVD
  • Food Sources: Salt (choose iodized)
Zinc
  • RDA: Men 11 mg | Women 8 mg. Vegetarians should consume 2x RDA
  • Deficiency: Loss of appetite, impaired immune function, hair loss, diarrhea, impotence.
  • Toxicity: Upper limit >40 mg
  • Food Sources: Oysters, beef, Alaska king crab, lobster, pork chop, baked beans, breakfast cereal, chicken, pumpkin seeds

Phytonutrients

Phytonutrients — also known as phytochemicals — are chemicals produced by plants that have been shown to have various benefits when consumed by humans. Plants themselves use phytonutrients to stay healthy. For example, some plants use phytonutrients to protect themselves against harmful UV rays.

Phytonutrients are found in fruit, vegetables, grains, nuts, beans, pulses, and even tea. A diet that is lacking in these foods may be lacking in vital phytonutrients.

Variety is the spice of life. Follow the “Taste the rainbow” insight with regards to your vegetables to enjoy the abundance of benefits the nutrients provide. Since each color often corresponds to different nutrients, optimizing your diet to contain many different colors of fruits and vegetables can be an easy way to check all the boxes without memorizing a complex list of micronutrients.

Some of the many benefits that phytonutrients can provide:

  • Natural antioxidants
  • Anti-inflammatory properties
  • May enhance immunity and intercellular communication
  • Can repair DNA damage after exposure to toxins
  • Can detoxify carcinogens
  • Have been seen to alter estrogen metabolism

The science around phytonutrient mechanisms is still being studied and not as well understood as vitamins and minerals. In many, cases direct benefits of specific phytonutrients are hard to isolate. This is partly due to the fact that all plants contain complicated and varied mixtures of bioactive compounds, and the levels of active ingredients can vary depending upon variables such as where the plant is grown, if its cooked, the fertilizers used, and more. However, we do know that a diet dense in nutrients — vitamins, minerals & phytochemicals — is very clearly linked to better health.

The beneficial effects of phytonutrients may not be seen immediately, but over months or years. As with most things related to nutrition, consistency is key.

Phytonutrients are categorized as classes determined by their chemical structure, including:

  • Betalains
  • Chlorophyll
  • Indoles
  • Organosulfides
  • Phenols
  • Terpenes
  • Triterpenes

There are 25,000 varieties of phytonutrients. Scientists have highlighted these particular groups to be the most important for human health:

  • Carotenoids
  • Curcuminoids
  • Flavonoids
  • Glucosinolates
  • Hydroxycinnamic acids
  • Lignans
  • Lipids
  • Stilbenes
  • Sulfides
  • Tocopherol
Lignans
  • As they can mimic the effects of estrogen, they are considered phytoestrogens.
  • Associated with preventing hormone-related cancers because of their estrogen-like activity.
  • A study by the [Journal of the National Cancer Institute](http://www.ncbi.nlm.nih.gov/pubmed/12902445) looked at lignans and endometrial cancer, finding a reduced risk in postmenopausal women with high lignin intake.
  • Food sources: kale, broccoli, apricots and strawberries, sesame seeds, poppy seeds, flaxseeds, rye and outbran.
Resveratrol
  • Become very popular lately due to being linked with lifespan and longevity
  • It may help slow cognitive decline, and in animal studies, it has shown neuroprotective qualities and the promotion of healthy peptides
  • May reduce the risk of heart disease via antioxidant and anti-inflammatory activities
  • It’s also being studied as a possible treatment for type 2 diabetes. In a 2015 article by [Biochimica Biophysica Acta](http://www.ncbi.nlm.nih.gov/pubmed/25445538) it was shown to improve insulin sensitivity and glucose tolerance
  • Food sources: grapes and grape juice, red wine, peanuts, cocoa, blueberries and cranberries
Caratanoids
  • There are more than 600 carotenoids, which are yellow, orange and red pigments found in plants.
  • The most common are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene.
  • Alpha-carotene, beta-carotene and beta-cryptoxanthin can be converted by the body into vitamin A
  • Lutein and zeaxanthin are the only carotenoids found in the retina and have been linked with reduced risk of macular degeneration
  • Associated with antioxidant activity, eye health, immune system activity, intercellular communication and reduced risk of cancer and cardiovascular disease
  • Should be consumed with fat for optimal absorption
  • Food sources: carrots, yams, sweet potatoes, papaya, watermelon, cantaloupe, mangos, spinach, kale, tomatoes, bell peppers and oranges
Curcumin
  • A member of the ginger family
  • Is an effective anti-inflammatory agent and antioxidant
  • Gives turmeric its distinctive yellow color, and because of its curcumin, turmeric has been used to treat ailments in India for 100s of years
  • Can boost cardiovascular health by lowering LDL cholesterol levels and increasing HDL (good) cholesterol levels
  • Animal studies have shown promising results to inhibit the spread of mouth, stomach, liver and colon cancers
  • Animal studies have also shown it could help with inflammatory diseases like rheumatoid arthritis as well as cystic fibrosis and Alzheimer’s disease
  • Food sources: turmeric, ginger
Ellagic Acid
  • A type of tannin, produced when the body breaks down larger phytonutrients called ellagitannins
  • Associated with antioxidant, anti-inflammatory and anti-cancer activity
  • May help reduce blood pressure and arterial plaque
  • A 2010 article in the [Journal of Medicinal Food](http://www.ncbi.nlm.nih.gov/pubmed/20626254) showed that ellagic acid may block the intestinal enzyme alpha-glucosidase, which triggers glucose absorption, meaning less glucose enters the bloodstream. This could be especially beneficial for type 2 diabetics and hyperglycemics.
  • Food sources: raspberries, strawberries, blackberries, cranberries, grapes, pomegranates and walnuts
Flavonoids
  • Commonly know flavonoids include quercetin and kaempferol
  • Subgroups of flavonoids include flavones, anthocyanins, flavonones, isoflavones, flavonols and flavanols
  • Associated with longevity and reduced risk of cardiovascular disease and cancer
  • A large, 25 year study in the [Archives of Internal Medicine](http://www.ncbi.nlm.nih.gov/pubmed/7848021), researched men from seven different countries and found flavonoid consumption to be significantly associated with longevity
  • Food sources: apples, onions, coffee, grapefruit, tea, berries, chocolate, legumes, red wine, broccoli, cabbage, kale, leeks, tomatoes, ginger, lemons, parsley, carrots and buckwheat

Actionable Insights

Now you have an understanding of what micronutrients can be found in food. What should you actually do about it?

Here are some simple tips to keep your nutrient density high. Members using XRAY will see these reflected in the grades from the Gyroscope Metabolic Coach...

Reduce your intake of ultra-processed foods. Ultra-processed foods tend to be very low in nutrients and very high in calories - not a good combination! They’re ok in moderation or on special occasions, as long as your diet is largely whole foods.

For members in Food XRAY, keep an eye on your food processing score in each meal. If it starts to go into the red, that is a sign you should cut back on processed foods or add in more healthy items to your diet.

Add some colorful fruit or vegetables in every meal, as often as possible. The common recommendation is ideally at least 5 servings a day of different fruits and vegetables.

Choose whole fruit over juice or other processed versions whenever possible, for better nutrient density and glucose balance. Members in Food XRAY can keep an eye on the nutrient density meter to see whether the variety and amount of vitamins and minerals is sufficient.

Taste the rainbow. Consume an abundance of colors when it comes to fruits and vegetables. These colors are often linked to specific phytonutrients, so mix it up! For example, eating a small amount of many different berries and vegetables will provide more nutrients than a giant serving of one thing. Refer to the RDA amounts listed above to get a sense of the recommended amounts.

Focus on diet rather than supplements. Most vitamins and minerals are also available in supplement form. However, a diet that is rich and varied in good quality proteins, fats, vegetables, fruits, whole grains, nuts, seeds, beans or pulses should provide most people with all the nutrients they need. The bioavailability and balance of these nutrients in whole foods is often higher than in a supplement form. As you can also see in the lists above, it can also be possible to consume too much of certain micronutrients, so in some cases supplementation could have toxic effects if not correctly administered. For the water-soluble vitamins, they would likely just end up producing very expensive urine. For this reason, the analysis in Food XRAY only looks at nutrient and nutrient density in food rather than supplemental vitamins.

Certain situations can call for supplements. While supplements can help bolster a good diet, they cannot replace a bad one. So where possible, focus on your food first, then — if you choose to or need to — optimize with supplements second!