Micronutrients and Diet

Jose M. Baez, M.D., F.A.C.P., Board Certified by American Board of Internal Medicine

Here we are a few days into the new year and some of us are already struggling with those pesky resolutions we made. Many Americans have set goals of weight loss or getting more exercise and are truly committed to achieving them. Some of us, however, get lost in the fad diets and rapid weight loss exercise programs, get overwhelmed, we don’t see immediate results and we just give up. So, what can we do this year to make sure that we stay on track and reach those goals we set?

Weight loss shouldn’t be a fad diet that we follow for a short period of time and then go back to “regular food”. Diet is what we eat day in and day out. It is a choice we make about what we put into our bodies. If we make good choices based on nutritional guidelines, we improve our overall health while getting to or maintaining a healthy weight. Eating healthy foods rich in nutrients and getting sufficient exercise each day can help us live a healthier life, enhancing what is known as our “healthspan”. One’s healthspan is how long your physical and cognitive body will allow you to live healthfully, independently, pain free, and without disability from chronic conditions, like diabetes, heart disease, or other diseases. It means being able to do all the things you love and feeling good while doing them. A healthy diet can help us to achieve this in nearly every way.

When we look at how to lose weight, one of the first things we think about is how much we eat. We’re told to track our calories, looking at how many calories we’re taking in versus the calories we expend. Other common advice is to track macronutrients – dividing our daily diet into protein, carbohydrates and fat. However, the less-talked about category of micronutrients is quite important too. What do we mean when we say “micronutrients” and why are they so essential when it comes to losing weight?

What are micronutrients?
The term micronutrients is used to describe vitamins and minerals in general. We obtain micronutrients from food since the body cannot produce vitamins and minerals on its own, for the most part. That’s why they’re also referred to as essential nutrients. The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.

An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body. Vitamins and minerals are vital for growth, immune function, brain development and many other important functions. Depending on their function, certain micronutrients also play a role in preventing and fighting disease.

Examples of Micronutrients and Their Benefits
While neither vitamins nor minerals, the following micronutrients are all essential in unique ways and are therefore deserving of attention when it comes to pursuing weight loss and optimizing overall health:

. Asparagine – eliminates waste created during the breakdown of proteins (dairy, meat, seafood, eggs, asparagus, potatoes, nuts, legumes)

. Glutamine – acts as building block for protein synthesis, and is essential for immune health (meats, beans, beets, leafy green vegetables, eggs)

. Serine – essential for brain and central nervous system functioning (fish, beans, dairy, peanuts, asparagus, lentils)

. Oleic Acid – helps reduce disease risk of diabetes, heart disease, obesity, and high blood pressure (oils such as olive, peanut, almond, grapeseed)

. Alpha Lipoic Acid – beneficial for individuals with type 2 diabetes, helps reduce blood pressure (liver, broccoli, potatoes, yeast)

. Coenzyme Q10 – improve immune function, combat chronic fatigue, and lower high cholesterol (fish, spinach, broccoli, cauliflower, oranges, strawberries, legumes)

. Cysteine – essential for detoxification and metabolic functioning (soy, beef, lamb, sunflower seeds, oats, pork, fish)

. Glutathione – reduce oxidative stress and damage

. Selenium – helps combat free radicals, and defend against heart disease and cancer (seafood, lean meats, eggs, legumes, nuts, seeds)

. Chromium – important in the fight against diabetes by reducing insulin resistance (meat, seafood, broccoli, cauliflower)

. Choline – crucial for DNA synthesis (eggs, dairy, liver, cruciferous vegetables)

.Inositol – used for nerve pain, panic disorders, and other neurological issues (meat, poultry, fish, eggs, nuts, beans, leafy greens, whole grains)

. Carnitine – plays a role in energy production (meat, fish, pork)1

1. Cenegenics (2022) Examples of micronutrients that can help you lose weight! Cenegenics. Available at: https://cenegenics.com/essential-micronutrients/.

About Dr. Baez
José M Baez MD, FACP is a Board-certified Internal Medicine specialist with over 30 years of experience in both inpatient and outpatient settings. He is a Graduate of Mt. Sinai School of Medicine in NY. As a Ward Attending at Harlem Hospital, affiliate of Columbia University College of Physicians and Surgeons, he served the Greater NYC community. Subsequently, he established a private practice in Fairfield County, CT. He was also Assistant Clinical Professor at University of Connecticut, School of Medicine. Dr. Baez has been a stable member of the Naples community for 10 years, a member in good standing with the Collier County Medical Society and voted Naples Illustrated Top Physician 2018, 2019, 2020, 2021 and 2022.

If you’d like to speak to a professional about how to eat healthy and how micronutrients can help you in your weight loss journey, contact
Dr. Jose Baez, MD. Dr. Baez is a Board-certified physician with more than 30 years’ experience. He can be contacted via email at
info@JoseMBaezMD.com or by calling his office at 239.777.0663. His website (www.josembaezmd.com) includes information about concierge medicine and how it can work for you.

José M Baez MD, FACP
11181 HEALTH PARK BLVD., SUITE 1180
NAPLES, FL 34110
(239) 777-0663