In trendy nutrition conversations, folks are always considering their “macros” meaning the macronutrients: protein, carbohydrates, and fats. Each person requires a certain balance of these for optimal function, so they ARE worth considering, but overly focusing on macronutrients leaves out a hugely important element of fueling ourselves: micronutrients (vitamins and minerals). 

When we select a protein for lunch, let’s say, and choose a chicken breast to top our salad, one 4 oz serving will provide about 31g of protein. If we were to choose sardines, we would be getting around 27g of protein. However, the difference in micronutrient content is astounding. Let’s look at calcium, for example. A 4oz serving of chicken contains 14.7mg of calcium while the same quantity of sardines contains 433.2mg!!! And, don’t even get me started on organ meats. Similarly, there are fruits and vegetables that are micronutrient superstars and, bite per bite going up against, let’s say, a banana, offer much more.

So, when I promote “nutrient dense” eating, the idea is to select foods that fuel you in all the ways (think mini cellular functions, bone health, hormone balancing) rather than the surface ways that macros address (bursts of energy, slow burn energy, muscle). 

Deficiency in key micronutrients such as magnesium, Vitamin D, B vitamins and even Vitamin C is considered to be widespread enough to be “epidemic” in the United States. Sometimes, it is about issues like soil quality, what our meat sources themselves are being fed, chemicals leaching nutrients, but it is also largely about which foods we fill up on. Filling up on a not-so-nutrient-dense food (sorry, cupcakes, I’m going to use you as an example, but we all know and understand that cupcakes are delicious and serve a purpose, even if they aren’t nutritional superstars), like cupcakes, means less hunger and room for a nutrient dense food that will satisfy our daily needs. And, by daily needs, I mean like.. On a cellular level. Strictly physically speaking, cupcakes do not offer much that is necessary for our function. So, the more often we eat something like a cupcake rather than something like sardines, the more our micronutrient deficiency may grow. Now. To many people’s taste, sardines are gross and cupcakes are good. So what do we do about that? 

As with all things nutritional, just seek balance. Eat a cupcake when you want one, and learn about nutrient dense superstars to incorporate into other meals:

Eggs

Liver

Sardines 

Salmon

Berries

Hemp seeds