Crafting Meals for Your Health Goals: A Simple Guide to Nutrient Balance
As a functional medicine nutritionist helping women with chronic illness and thyroid issues, I’m passionate about turning nutrient knowledge into meals that fuel your body and support your unique health goals. Whether you’re aiming for more energy, better hormone balance, or weight management, understanding calories, macronutrients, and your body’s cues can help you create meals that work for you. Let’s dive into the basics of building balanced meals and tailoring them to your needs—made simple and practical for everyday life.
What Are Calories?
A calorie is a measure of energy. Technically, it’s the energy needed to heat 1 kilogram of water by 1°C (also called a kilocalorie). In nutrition, calories tell us how much energy a food provides or how much energy your body uses for daily activities like breathing or exercising.
Each macronutrient gives a different amount of energy:
Carbohydrates: 4 calories per gram (e.g., rice, fruit).
Protein: 4 calories per gram (e.g., chicken, eggs).
Fat: 9 calories per gram (e.g., olive oil, nuts).
Alcohol: 7 calories per gram, but it’s “empty” (no nutrients) and can harm digestion and liver health.
Your body uses calories for three main things:
Basal Metabolic Rate (BMR): Energy for basic functions like breathing and keeping your heart beating (50-65% of daily calories).
Physical Activity: From planned exercise (like yoga) to daily tasks (like cleaning or walking) (varies widely).
Thermic Effect of Food (TEF): Energy to digest food (about 5-10% of calories).
Your calorie needs depend on your size, age, activity level, hormones, and health. For example, women with thyroid issues may need fewer or more calories depending on their metabolism.
Tip: Don’t stress about exact calories—focus on how food makes you feel (energized, full, or sluggish).
Balancing Macronutrients
Once you have a calorie estimate, you can plan macronutrient ratios (carbs, protein, fat) to meet your goals. The USDA suggests:
Carbs: 45-65% of calories
Protein: 10-35% of calories
Fat: 20-35% of calories
But there’s no one-size-fits-all! Your ideal ratio depends on your health, activity, and preferences. For example:
Thyroid support: Higher protein (25-35%) and healthy fats (30-40%) with moderate carbs (25-35%) to stabilize energy.
Weight management: Lower carbs (30-40%), balanced protein (25-30%), and higher fats (30-40%) for satiety.
Athletes: Higher carbs (50-60%) for energy, moderate protein (20-25%), and lower fats (20-25%).
Let’s plan a 2000-calorie day with a 40% carb, 30% protein, 30% fat ratio:
Carbs: 40% of 2000 = 800 calories ÷ 4 = 200g
Protein: 30% of 2000 = 600 calories ÷ 4 = 150g
Fat: 30% of 2000 = 600 calories ÷ 9 = 67g
Example Dinner (40C/30P/30F, ~550 calories):
4 oz chicken breast: 0g carbs, 35g protein, 4g fat
1 cup cooked white rice: 45g carbs, 4g protein, 0g fat
1 Tbsp olive oil (for cooking): 0g carbs, 0g protein, 14g fat
1 cup broccoli: 6g carbs, 2g protein, 0g fat
½ cup bell peppers: 3g carbs, 1g protein, 0g fat
Total: ~54g carbs (40%), ~42g protein (30%), ~18g fat (30%)
Tweaking for Lower Carbs (30C/30P/40F, ~560 calories):
Reduce rice to 2/3 cup: 30g carbs, 3g protein, 0g fat
Add 1/3 avocado: 4g carbs, 1g protein, 7g fat
Keep chicken, broccoli, peppers, olive oil
Total: ~43g carbs (30%), ~42g protein (30%), ~25g fat (40%)
Going Keto (20C/30P/50F, ~550 calories):
Swap rice for ½ cup quinoa: 20g carbs, 4g protein, 2g fat
Add 1 Tbsp butter: 0g carbs, 0g protein, 12g fat
Keep chicken, broccoli, peppers, olive oil
Total: ~29g carbs (20%), ~42g protein (30%), ~32g fat (50%)
These examples show how small swaps (less rice, more avocado, or butter) adjust ratios without overcomplicating meal prep. Use apps like Cronometer or myfooddata.com to check nutrient breakdowns and plan meals.
Tip: Start with a protein base (20-35% of calories), then adjust carbs and fats based on your energy needs and health goals.
Listening to Your Body’s Cues
Counting grams isn’t practical forever, so how do you know if your meals are balanced? Your body gives clues through energy, hunger, mood, and sleep:
Energy: After eating, you should feel refreshed, not sleepy. A crash 2-3 hours later or feeling shaky may mean too many carbs (especially sugars). Low energy all day could mean too few carbs or calories.
Hunger: A balanced meal keeps you full for 3-4 hours. Hungry sooner? Your meal may need more protein or fat. Craving sweets after eating? Add more fat or protein.
Mood: A good meal boosts focus and calm. Feeling foggy or irritable? You may have eaten too many carbs or too little protein/fat.
Sleep: Trouble sleeping or waking at night? Ensure your dinner has enough whole-food carbs (like sweet potatoes) and protein. Too few carbs long-term can disrupt sleep.
For example, if you’re tired after lunch, try cutting starchy carbs (like bread) and adding protein (like eggs) or fat (like avocado). If you’re hungry mid-morning, add nuts to your breakfast. Keep a food journal to spot patterns and tweak meals.
Tip: Eat a balanced snack (e.g., apple with almond butter) if you’re hungry between meals, but aim for meals that satisfy for 4 hours.
Personalizing for Bio-Individuality
Everyone’s body is unique—what works for one person may not work for another. Your age, activity, health status, stress, and goals shape your needs. For women with thyroid issues, higher protein and fats may stabilize energy, while athletes need more carbs for performance. A food journal or tracking app helps you see what’s working and where to adjust.
Examples:
Low energy, poor sleep: Increase whole-food carbs (quinoa, fruit) at dinner.
Weight gain, blood sugar issues: Lower carbs (30-40%), boost protein (25-30%) and fats (30-40%) with meals like salmon and veggies.
Chronic fatigue: Ensure adequate calories and protein (20-35%) to support thyroid function.
Start small—swap one ingredient (e.g., rice for quinoa) or adjust portions. Big changes (like going keto) may cause bloating or low energy if done too fast, so ease in over weeks. Work with a nutritionist to fine-tune based on your body’s feedback.
Tip: Try a meal like eggs, spinach, and sweet potato for breakfast and note how you feel 3-4 hours later.
Practical Meal Planning
To build a day of meals:
Choose a Macro Ratio: Start with 40C/30P/30F or adjust for your goals.
Plan 3-4 Meals: Include protein, carbs, fats, and veggies in each.
Check Micronutrients: Add colorful foods (berries, greens) for vitamins and minerals.
Prep Simple: Use whole foods like chicken, rice, and broccoli for easy meals.
Sample Day (2000 calories, 40C/30P/30F):
Breakfast: 2 eggs, 1 slice whole-grain toast, ½ avocado, 1 cup berries (~500 cal)
Lunch: 4 oz grilled chicken, 1 cup quinoa, 1 cup roasted veggies, 1 Tbsp olive oil (~600 cal)
Snack: Greek yogurt (plain), ¼ cup almonds (~300 cal)
Dinner: 5 oz salmon, ¾ cup sweet potato, 1 cup steamed broccoli, 1 Tbsp butter (~600 cal)
Tip: Prep meals in bulk (e.g., roast a tray of veggies) to save time.
Nutrition Tip
Start with a protein-rich base (chicken, eggs, or beans) for every meal, add a colorful carb (sweet potato, fruit), and a healthy fat (olive oil, nuts). Keep a food journal for a week to see how meals affect your energy and hunger. Small tweaks, like adding avocado to lunch, can make a big difference.
A Holistic Approach
Building meals is about more than calories—it’s about nourishing your unique body. For women with chronic illness or thyroid issues, balanced, nutrient-dense meals can boost energy, support hormones, and improve well-being. Stay tuned for more on digestion and personalized nutrition plans!
Ready to create meals that fuel your health? Contact me for personalized functional medicine guidance.
Supplements to Balance Blood Sugar and Support Your Thyroid
Hey there! If you’re living with a thyroid condition like Hashimoto’s or Graves’ disease, you might feel tired, foggy, or struggle with weight, and blood sugar swings could be making things worse. I’m a certified nutrition specialist and licensed nutritionist, here to share simple ways to use supplements to stabilize your blood sugar and support your thyroid, like chatting with a friend. These nutrients can reduce inflammation, boost energy, and help your thyroid thrive. Let’s dive in!
Why Blood Sugar Balance Matters for Your Thyroid
High blood sugar and insulin resistance increase inflammation and cortisol, a stress hormone that blocks thyroid hormone production, worsening symptoms like fatigue, brain fog, or autoimmune flares. Type 2 diabetes affects 37.2 million Americans (11.3% in 2023), and unstable blood sugar raises risks like heart disease or infections, which stress your thyroid. Targeted supplements can stabilize blood sugar, reduce inflammation, and support thyroid function, helping you feel your best.
How Supplements Help Blood Sugar and Thyroid Health
Supplements work in different ways to balance blood sugar, which supports your thyroid by reducing inflammation and stress. Here are the main types and how they help:
Insulin Sensitivity Enhancers
These help your cells respond better to insulin, so glucose gets used efficiently, reducing thyroid stress:
Chromium: Boosts insulin receptor function, helping cells take in glucose. Found in broccoli, it’s easier to get from supplements.
Alpha-Lipoic Acid: Improves insulin sensitivity and reduces inflammation, supporting thyroid health.
Vitamin D: Enhances insulin signaling, crucial for thyroid patients with low levels.
Omega-3 Fatty Acids: Found in fish or walnuts, they reduce inflammation and improve insulin sensitivity, easing thyroid strain.
Cinnamon: Helps cells use glucose better, reducing blood sugar spikes that stress your thyroid.
Carbohydrate Absorption and Metabolism
These slow glucose absorption or help cells use it, supporting thyroid function:
L-Carnitine: Found in meat, it boosts glucose metabolism and insulin sensitivity, reducing thyroid stress.
Gymnema: Slows sugar absorption in the gut, preventing spikes that harm your thyroid.
Fiber: Soluble fiber (like chia seeds) slows glucose absorption, as discussed in your digestion module, supporting thyroid health by reducing inflammation.
Antioxidants
Oxidative stress from high blood sugar harms insulin signaling and your thyroid. Antioxidants protect cells:
Vitamin C: Found in peppers, it reduces oxidative damage, supporting thyroid function.
Vitamin E: Found in nuts, it fights inflammation, easing thyroid stress.
Coenzyme Q10: Supports cell energy and reduces oxidative stress, helping your thyroid.
Vitamin and Mineral Cofactors
These support enzymes for glucose metabolism, aiding thyroid health:
Zinc: Found in shellfish, it supports insulin action and thyroid hormone production.
B Vitamins: Found in eggs or greens, they help cells use glucose, reducing thyroid stress.
Adaptogens
These balance stress hormones like cortisol, which can spike blood sugar and harm your thyroid:
Ashwagandha: Reduces cortisol, stabilizing blood sugar and supporting thyroid function.
Rhodiola: Calms stress responses, helping blood sugar and thyroid health.
Glandulars
These nourish glands like the pancreas, liver, or adrenals, which regulate blood sugar and support your thyroid:
Pancreas Glandulars: May support insulin production, reducing thyroid stress.
Adrenal Glandulars: Balance cortisol, easing blood sugar swings and thyroid strain.
Gut Health Therapeutics
A healthy gut microbiome reduces inflammation and supports blood sugar, helping your thyroid:
Probiotics: Support gut bacteria, reducing inflammation that stresses your thyroid.
Berberine: Fights gut dysbiosis (like candida or SIBO) and lowers glucose, supporting thyroid health.
Choosing the Right Supplements
Not everyone needs the same supplements. Ask these questions to pick the best ones, as you do with clients:
What’s the blood sugar issue? If you feel “hangry” or shaky (reactive hypoglycemia), focus on adaptogens (like ashwagandha) or gut health (like probiotics) to calm stress and digestion. If fasting blood sugar is high (insulin resistance), choose insulin sensitivity enhancers (like chromium) or berberine.
Are there gut issues? Berberine helps both gut dysbiosis and blood sugar, reducing thyroid stress.
What’s easy to get from food? Cinnamon is easy to add to meals, but berberine or L-carnitine often need supplements.
What’s been tried before? If a supplement didn’t work, try another in the same category.
What’s affordable? Choose cost-effective options like cinnamon or zinc over pricier glandulars.
Always check with a health pro before starting supplements, especially with thyroid or diabetes medications.
Easy Nutritional Strategies for Thyroid Health
Pair supplements with these food tips, tailored to your busy lifestyle and love for home-cooked meals:
Add Cinnamon: Sprinkle on oatmeal or smoothies to lower blood sugar and support your thyroid.
Eat High-Fiber Foods: Choose chia seeds, broccoli, or lentils to slow sugar absorption and reduce thyroid stress.
Include Omega-3s: Add salmon or walnuts to meals for insulin sensitivity and thyroid health.
Choose Zinc-Rich Foods: Eat shellfish or pumpkin seeds to support thyroid hormones.
Balance Meals: Mix protein (like eggs), carbs (like quinoa), and fats (like avocado) for steady blood sugar, as you enjoy balanced, home-cooked dishes.
Supplements to Support Your Thyroid
Visit www.outofthewoodsnutrition.com/dispensary for:
Berberine: Lowers glucose and fights gut dysbiosis.
Chromium: Boosts insulin sensitivity.
Alpha-Lipoic Acid: Improves insulin response and reduces inflammation.
Cinnamon: Stabilizes blood sugar for thyroid support.
L-Carnitine: Enhances glucose metabolism.
Simple Lifestyle Tips
Morning Sunlight: Get 10-15 minutes to balance stress hormones, supporting blood sugar and thyroid health, as you enjoy outdoor activities.
Manage Stress: Try deep breathing or meditation to lower cortisol, reducing thyroid stress.
Stay Active: Walk or do yoga, as you prefer, to improve insulin sensitivity and thyroid function.
Eat Regularly: Have 2-3 balanced meals daily, spaced 3-4 hours apart, to avoid blood sugar swings, fitting your structured meal routine.
Stay Hydrated: Drink water to support digestion and thyroid health.
Why This Matters for Your Thyroid
Supplements like berberine or cinnamon stabilize blood sugar, reduce inflammation, and support thyroid hormone production, easing fatigue and autoimmune symptoms. A healthy gut and balanced stress hormones further reduce thyroid stress. Work with your doctor if on diabetes or thyroid meds to monitor blood sugar.
Start Today!
Try adding cinnamon to your breakfast or take a morning walk. Book a consultation at www.outofthewoodsnutrition.com for a thyroid-friendly supplement plan. Visit www.outofthewoodsnutrition.com/dispensary. Reply to my newsletter for a personalized tip!
What’s your favorite way to add flavor like cinnamon to meals? Comment below!
About the Author: I’m a certified nutrition specialist and licensed nutritionist, dedicated to helping women with thyroid conditions feel their best with simple, science-backed strategies. Visit www.outofthewoodsnutrition.com for more thyroid health tips.
Nutrients for Your Body Systems: Simple Tips for Better Health
As a functional medicine nutritionist helping women with chronic illness and thyroid issues, I’m excited to share how nutrients support your body’s systems—like your skin, muscles, brain, and heart. Eating a variety of whole foods can keep these systems strong, especially when you have specific health concerns. Let’s break it down in a way that’s easy to understand, with tips to fuel your body for optimal wellness.
Skin and Hair (Integumentary System)
Your skin and hair need nutrients to stay healthy and glowing:
Fats: Keep skin soft and strong by building its protective barrier. Sebum, an oily substance, moisturizes skin and fights bacteria. Eat avocados, nuts, or olive oil.
Protein: Collagen, a protein, makes skin firm and elastic. Found in meat, fish, or bone broth.
Water: Keeps skin hydrated. Dehydration can make skin dry or flaky.
Micronutrients:
Vitamin B12: Balances skin tone and prevents issues like acne or rosacea. Found in eggs or salmon.
Vitamin A: Fights aging and acne. Eat carrots, sweet potatoes, or liver.
Zinc, Copper, Iron: Help skin heal and stay elastic. Found in shellfish, nuts, and red meat.
Tip: Try a smoothie with spinach, berries, and chia seeds for skin-loving nutrients.
Muscles and Bones (Musculoskeletal System)
Strong muscles and bones need:
Protein: Builds muscles, tendons, and bones. Collagen (in meat or broth) and other proteins make up 30% of bone mass. Eat chicken, eggs, or lentils.
Creatine: An amino acid in red meat or poultry that powers muscles for energy.
Micronutrients:
Calcium, Magnesium, Phosphorus: Strengthen bones. Found in dairy, greens, or nuts.
Vitamin D: Helps absorb calcium for bone health. Get it from sunlight, fish, or egg yolks.
Vitamin K: Locks calcium into bones. Found in leafy greens.
Vitamin C: Builds collagen for muscles and bones. Eat oranges or bell peppers.
Iron: Delivers oxygen to muscles for energy. Found in beef or beans (pair with vitamin C).
Tip: Enjoy grilled salmon with broccoli for protein, calcium, and vitamin D.
Brain and Nerves (Nervous System)
Your brain and nerves need steady energy and building blocks:
Carbs: Provide glucose, the brain’s main fuel. Choose complex carbs like oats or sweet potatoes for steady energy, not sugary snacks that harm focus.
Protein: Makes neurotransmitters for clear thinking and memory. Eat eggs, fish, or tofu.
Fats: Your brain is 60% fat! Omega-3s (like DHA in salmon) boost memory and healing. Cholesterol (in eggs) supports nerve cells.
Micronutrients: B vitamins (in whole grains, meat) and magnesium (in nuts) keep nerves firing smoothly.
Tip: Start your day with oatmeal topped with walnuts and berries for brain power.
Hormones (Endocrine System)
Your hormones, including thyroid and reproductive glands, rely on:
Iodine, Selenium: Make thyroid hormones for energy and metabolism. Found in seaweed, Brazil nuts, or eggs.
Tyrosine: An amino acid in chicken or soy for thyroid function.
Zinc: Boosts testosterone and prostate health. Found in oysters or pumpkin seeds.
Magnesium, Vitamin B6: Ease menstrual cramps and inflammation. Found in spinach or bananas.
Iron: Replaces what’s lost during periods to prevent heavy bleeding. Eat liver or lentils.
Cholesterol: Builds hormones like estrogen. Found in eggs or butter.
Vitamins B2, B9, B12, D: Support thyroid health. Found in dairy, greens, or fish.
Tip: Try a stir-fry with shrimp, quinoa, and greens for thyroid-friendly nutrients.
Heart and Blood Vessels (Cardiovascular System)
Heart health is about reducing inflammation and supporting your heart muscle:
Fats: Omega-3s (in salmon, chia seeds) lower blood pressure and protect arteries. Saturated fats (in butter) aren’t the villain—recent research shows they don’t cause heart disease. Avoid processed oils like canola.
Carbs: Soluble fiber (in oats, apples) lowers heart disease risk.
Micronutrients:
Vitamin C, A, E, CoQ10: Antioxidants in fruits, veggies, or organ meats fight inflammation.
Potassium, Magnesium, Calcium: Relax blood vessels for healthy blood pressure. Found in bananas, nuts, or dairy.
Tip: Have a bowl of oatmeal with apple slices and flaxseeds for heart health.
Immunity and Lymph (Immune System)
Your immune system needs nutrients to fight infections:
Carbs: Bright veggies and fruits (like broccoli or berries) provide immune-boosting compounds.
Protein: Builds antibodies and immune cells. Eat eggs, fish, or beans.
Fats: Omega-3s (in fatty fish) support immune cells.
Micronutrients:
Vitamin C: Strengthens barriers and white blood cells. Found in citrus or peppers.
Vitamin D, A: Regulate immunity. Found in fish, carrots, or sunlight.
Zinc: Fights viruses and inflammation. Found in oysters or nuts.
Water: Keeps lymph fluid moving to clear toxins. Stay hydrated!
Tip: Sip water and snack on oranges with almonds for immune support.
Lungs and Breathing (Respiratory System)
Healthy lungs need:
Micronutrients:
Vitamin C, E, Beta-carotene: Protect lungs from damage. Found in bell peppers, spinach, or carrots.
Vitamin D: Strengthens airway barriers. Found in salmon or sunlight.
Magnesium: Relaxes lung muscles, easing asthma. Found in nuts or greens.
Fats: Balance omega-3s (fish) and omega-6s (nuts) to reduce asthma risk.
Avoid: Inflammatory foods (processed snacks) or allergens (track with a food journal).
Tip: Try steamed carrots with olive oil for lung-friendly antioxidants.
Kidneys and Bladder (Excretory System)
Your kidneys need:
Water: Flushes waste through urine. Aim for half your body weight in ounces daily (e.g., 75 oz for 150 lbs).
Micronutrients: Antioxidants (in berries, greens) lower kidney stone risk. Magnesium (in nuts) prevents stones.
Carbs: Fruits and veggies reduce kidney disease risk.
Sodium: Keep it low by avoiding processed foods.
Tip: Drink water with lemon and eat a salad with berries for kidney health.
Nutrition Tip
Eat a rainbow of whole foods daily to support all your body systems. Try a plate with grilled chicken, sweet potatoes, and leafy greens for protein, carbs, and micronutrients. Stay hydrated and limit processed foods to reduce inflammation.
A Holistic Approach
Every body system thrives on a nutrient-dense diet. For women with chronic illness or thyroid issues, tailored nutrition can boost energy, balance hormones, and strengthen immunity. Stay tuned for more on digestion and personalized wellness!
Ready to fuel your body? Contact me for personalized functional medicine guidance.
Minerals Made Simple: The Body’s Spark Plugs
As a functional medicine nutritionist helping women with chronic illness and thyroid issues, I’m excited to share why minerals are essential for your health. These tiny nutrients act like spark plugs, powering everything from strong bones to steady energy. Let’s break down the 16 essential minerals in an easy-to-understand way and explore how to get them through food.
What Are Minerals?
Unlike vitamins, minerals are inorganic elements from the earth, found in soil and water. Plants absorb them, animals eat the plants, and we get minerals from both. Unlike fragile vitamins, minerals are tough—they don’t break down. Your body needs them in small amounts to keep nerves firing, muscles moving, and bones strong. A varied, nutrient-dense diet is the best way to get them, especially since soil quality can affect mineral levels in food.
Minerals are split into two groups:
Major minerals: Needed in larger amounts (over 100 mg/day), like calcium or sodium.
Trace minerals: Needed in tiny amounts (100 mg or less), like iron or zinc.
Major Minerals: The Big Players
Calcium: The most abundant mineral, 99% is in your bones and teeth for strength. The rest helps muscles (including your heart) contract, nerves communicate, blood clot, and blood pressure stay healthy. Found in dairy, sardines (with bones), tofu, broccoli, and leafy greens. Plant sources like spinach are less absorbable due to compounds like oxalates. Vitamin D and good digestion boost absorption. Low calcium can weaken bones, especially for women with thyroid issues.
Sodium: Found in salt, sodium balances fluids outside cells, supports nerve signals, and regulates blood pressure with potassium. Too much from processed foods can raise blood pressure, but in a whole-food diet, it’s usually fine. Found in sea salt, shrimp, and soy sauce. Low sodium (rare) can cause headaches or nausea.
Potassium: Balances fluids inside cells and works with sodium for nerve signals and muscle movement. Found in fruits (bananas, dried apricots), vegetables, beans, and nuts. Low levels (rare) can raise blood pressure or cause muscle cramps.
Chloride: Pairs with sodium to balance fluids and is part of stomach acid for digestion. Found in salt, seaweed, and shrimp. Deficiency is rare.
Phosphorus: Second most abundant, mostly in bones and teeth. It’s also in DNA, cell membranes, and energy processes. Found in dairy, meat, fish, and nuts. Plant sources (grains, seeds) are less absorbable. Deficiency is rare.
Magnesium: Powers hundreds of reactions, including energy, blood sugar control, and muscle relaxation. Found in leafy greens, nuts, seeds, and whole grains. Low levels can cause cramps or poor sleep, common in chronic illness.
Sulfur: Part of amino acids, insulin, and B vitamins. Found in eggs, meat, broccoli, and onions. Deficiency is rare due to its wide availability.
Trace Minerals: Small but Mighty
Iron: Key for hemoglobin (carries oxygen in blood) and myoglobin (stores oxygen in muscles). Supports DNA, hormones, and immunity. Found as heme iron (highly absorbable) in meat, oysters, and liver, or non-heme iron(less absorbable) in beans and spinach. Vitamin C boosts non-heme iron absorption; calcium or phytates (in grains) can block it. Iron deficiency (common) causes fatigue and anemia, especially in women.
Zinc: Needed for cell growth, immunity, and wound healing. Found in oysters, red meat, and shellfish; plant sources like oats are less absorbable. Low zinc (rare) can weaken immunity or slow healing, a concern for vegetarians or those with digestive issues.
Copper: Supports energy, iron use, collagen, and immunity. Found in liver, oysters, nuts, and chocolate. Deficiency is rare but can affect blood cells.
Manganese: Helps metabolize nutrients and form bones. Found in grains, nuts, and tea. Deficiency is rare.
Iodine: Crucial for thyroid hormones that control metabolism, growth, and temperature. Found in seaweed, shrimp, eggs, and iodized salt. Low iodine can cause fatigue, weight gain, or goiter (enlarged thyroid), critical for thyroid health.
Selenium: An antioxidant protecting cells and supporting thyroid function. Found in Brazil nuts, meat, eggs, and grains. Deficiency is rare in the U.S.
Fluoride: Strengthens teeth to prevent cavities. Found in tea, coffee, and fluoridated water. Excess in kids can harm teeth, so monitor intake.
Chromium: Boosts insulin to regulate blood sugar. Found in liver, eggs, and broccoli. Deficiency (rare) may mimic diabetes symptoms.
Molybdenum: Helps detox toxins and break down sulfites. Found in legumes, nuts, and liver. Deficiency is very rare.
Why Minerals Matter
Minerals keep your body running smoothly:
Build strong bones and teeth (calcium, phosphorus).
Power nerves and muscles (sodium, potassium, magnesium).
Carry oxygen and fight infections (iron, zinc).
Support thyroid and metabolism (iodine, selenium).
Balance fluids and digestion (sodium, chloride).
For women with chronic illness or thyroid issues, minerals like iodine and selenium are vital for hormone balance and energy, while magnesium and zinc reduce inflammation and stress.
Nutrition Tip
Eat a variety of whole foods to get your minerals. Try salmon with leafy greens for calcium and magnesium, or oysters for zinc and iron. Pair plant-based iron sources (like lentils) with vitamin C-rich foods (like bell peppers) to boost absorption. Use unrefined sea salt sparingly for iodine and sodium. If digestion is impaired, a nutritionist can help assess mineral needs.
A Holistic Approach
Minerals work with vitamins and macronutrients to fuel your health. For women managing chronic conditions, a mineral-rich diet can boost energy, strengthen immunity, and support thyroid function. Stay tuned for tips on personalizing your nutrition!
Want to optimize your health with nutrition? Contact me for personalized functional medicine guidance.
Micronutrients Made Simple: Tiny Nutrients, Big Impact
As a functional medicine nutritionist supporting women with chronic illness and thyroid issues, I’m excited to share the power of micronutrients—vitamins and minerals that your body needs in small amounts but with a huge impact on health. Let’s break down the science in an easy-to-understand way and explore how these tiny nutrients keep you thriving.
What Are Micronutrients?
Unlike macronutrients (carbs, proteins, fats) needed in large amounts, micronutrients are required in tiny doses—think milligrams or micrograms. They include vitamins (organic compounds from food) and minerals (inorganic compounds from soil or water). Despite their small size, they’re essential for energy, immunity, strong bones, and more, especially for women managing chronic conditions.
Vitamins: Your Body’s Helpers
Vitamins are like little assistants for your body’s processes. There are 13 vitamins, split into two groups:
Water-soluble vitamins: Dissolve in water, so excess is peed out. You need them regularly since they aren’t stored much. These include B vitamins and vitamin C.
Fat-soluble vitamins: Need dietary fat to be absorbed and can be stored in your body’s fat and liver. These are vitamins A, D, E, and K.
Vitamins are fragile—heat, light, or cooking can damage them—so fresh, minimally processed foods are best.
Water-Soluble Vitamins
B1 (Thiamine): Helps turn food into energy, especially for your brain, heart, and liver. Found in pork, fish, whole grains, and beans. Low levels (rare) can cause fatigue or muscle weakness.
B2 (Riboflavin): Boosts energy and helps break down nutrients. Found in milk, eggs, leafy greens, and beef. Deficiency (rare) may cause tiredness or cracked lips.
B3 (Niacin): Supports energy, cell communication, and antioxidants. Found in poultry, fish, rice, and peanuts. Severe lack (very rare) causes pellagra (skin issues, diarrhea).
B5 (Pantothenic Acid): Helps make energy and fats. Found in eggs, broccoli, nuts, and fish. Deficiency is uncommon due to its wide availability.
B6 (Pyridoxine): Key for protein use and over 100 body reactions. Found in bananas, chickpeas, and poultry. Low levels can occur with inflammation or heavy alcohol use.
B7 (Biotin): Supports metabolism and cell signaling. Found in egg yolks, salmon, and nuts. Deficiency is rare but can affect hair or skin.
B9 (Folate): Vital for making DNA and red blood cells, especially during pregnancy to prevent birth defects. Found in leafy greens, legumes, and citrus. Low folate can cause anemia.
B12 (Cobalamin): Needed for nerves, blood cells, and DNA. Found only in animal foods like fish, eggs, and dairy. Vegans or those with poor digestion may lack it, causing fatigue or anemia.
Vitamin C: A powerful antioxidant that boosts immunity, builds collagen, and helps absorb iron. Found in oranges, bell peppers, and kiwi. Lack of it (scurvy, rare today) causes weak tissues and slow healing.
Fat-Soluble Vitamins
These need fat to be absorbed and are stored in your body, so deficiencies are rare but can happen if fat digestion is impaired (common in some chronic conditions).
Vitamin A: Supports vision, skin, and immunity. Found as retinol in liver and eggs, or as beta-carotene (a precursor) in carrots and squash. Beta-carotene also fights cell damage.
Vitamin D: Acts like a hormone, aiding bone health by helping absorb calcium and reducing inflammation. Found in fatty fish, egg yolks, or made by your skin in sunlight. Low levels can weaken bones.
Vitamin E: An antioxidant protecting cells, especially fats, from damage. Found in almonds, sunflower seeds, and spinach. Deficiency is rare but can affect nerves.
Vitamin K: Helps blood clot and strengthens bones. Found as K1 in leafy greens and K2 in fermented foods. Low levels (rare) can cause bleeding issues.
Why Micronutrients Matter
Micronutrients are like the spark plugs in your body’s engine. They:
Turn food into energy (B vitamins).
Protect cells from damage (vitamins C, E).
Build strong bones and tissues (vitamins D, K, folate).
Support immunity (vitamins A, C, D).
Keep nerves and muscles working (B vitamins, minerals).
For women with thyroid issues or chronic illness, micronutrients are crucial to reduce inflammation, boost energy, and support hormone balance. A diet low in micronutrients can lead to fatigue, weak immunity, or worse—especially if digestion is compromised.
Nutrition Tip
Eat a rainbow of whole foods daily to get your micronutrients. Try a spinach salad with salmon and avocado for vitamins A, D, and E, or snack on oranges and bell peppers for vitamin C. Cooking gently (steaming, not overboiling) preserves vitamins. If you avoid animal foods or have digestive issues, talk to a nutritionist about your B12 or vitamin D needs.
A Holistic Approach
Micronutrients work with macronutrients to keep your body in balance. For women with chronic conditions, a nutrient-dense diet can transform energy and health. Stay tuned for more on tailoring nutrition to your unique needs!
Ready to boost your health with nutrition? Contact me for personalized functional medicine guidance.