A health coach outlines how the body uses macronutrients and micronutrients and describes common warning signs of deficiency.
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The article presents a “reader’s digest version” approach to nutrition, focusing first on macronutrients and micronutrients while stating that mineral requirements would be covered in a future piece.
It argues that many people in North America may be “malnourished” not because of a lack of food, but because of insufficient intake of nutrients the body needs, describing a shift in some households toward eating for survival or cravings rather than nutrient density.
The piece emphasizes that whole foods are the preferred source when possible, and that supplementation may be used when eating patterns don’t reliably provide needed nutrients or when nutrient content is reduced, including in ultra-processed foods.
For macronutrients, the article identifies protein, carbohydrates (including fibre), and healthy fats as the main categories needed for body function, describing each group’s role in energy, structure, and regulation.
On protein, the article says it builds structural support and helps repair damaged tissue. It lists potential sources including lean meat, fish, shellfish, eggs, dairy, beans and lentils, grains, soy, seeds and nuts, while noting protein can also be found in many plant-based diets.
The text describes protein deficiency as linked to weakness and muscle loss, a compromised immune system, edema (swelling), and skin issues, including brittle hair. It also ties carbohydrate intake to fuel for the brain and muscle tissue, pointing to whole grains, fruit, beans, fresh fruits and vegetables as examples.
The article says a lack of carbohydrates and fibre can contribute to hunger after eating, blood sugar “crashes” and very low energy. It also describes healthy fats as important for regulating bodily functions and for storing energy, while supporting brain health, cognitive function, and skin health.
Healthy fat sources listed include avocados, olive oil, nuts, seeds, fatty fish (for omega-3) and specialized oils such as MCT (medium-chain triglycerides). The article connects omega-3 with reduced inflammation in the brain and lists potential symptoms of insufficient dietary fat, including dry skin, rashes, hair loss, fatigue, brain fog, mood changes and weakened immune function.
For micronutrients, the article says the body requires essential vitamins in small quantities, and it highlights that micronutrients support functions such as immunity, energy, strength, bone and nerve health, blood production and organ and tissue activity.
The piece categorizes vitamins into fat-soluble and water-soluble groups. Fat-soluble vitamins are described as being stored in the liver and fatty tissue and include vitamins A, D, E and K, with the article cautioning that taking them in excess over time can compromise liver function because extra nutrients must be filtered and eliminated.
For vitamin A, food sources listed include liver, dark green vegetables, dairy products, eggs and carrots. Deficiency symptoms described include night blindness, dry eyes, increased susceptibility to infections, and dry or rough skin. For vitamin D, the article notes sunlight and foods such as fatty fish, fortified milk and egg yolks, and it describes deficiency as leading to weak bones, muscle weakness, fatigue and an increased risk of fractures.
The article says vitamin E is found in nuts, seeds, healthy vegetable oils and leafy greens, and describes deficiency (as “uncommon”) as potentially causing vision problems, muscle weakness and coordination difficulties. For vitamin K, it lists leafy green vegetables, broccoli and some vegetable oils, with deficiency described as delayed wound healing, bruising and excessive bleeding after a cut.
Water-soluble vitamins are described as not being stored in the body and needing replenishment regularly through diet or supplementation, with excess generally leaving via urine. The article places vitamin C and the B vitamins in this group.
The piece lists vitamin C sources such as peppers, broccoli, citrus fruits, berries and kiwi, and describes deficiency symptoms including fatigue, bruising, bleeding gums, joint pain and slow wound healing. It also outlines the B-vitamin deficiencies by listing dietary sources and possible symptoms for each.
For example, it describes vitamin B1 (thiamine) sources including whole and fortified grains, soy, beans, legumes, edamame, meat and seafood, nuts and seeds, and it says absorption may be hindered by processed food, refined sugars and excessive alcohol use. Mild deficiency symptoms cited include fatigue and loss of appetite, brain fog and irritability, while severe deficiency is described in the article as potentially leading to Beriberi or Wernicke-Korsakoff syndrome.
The article similarly describes B2 (riboflavin) sources such as meat (especially organ meats), seafood, dairy, eggs, fortified breakfast cereals and enriched breads, plus tofu or fortified soy milk, nuts and seeds, mushrooms, green vegetables and legumes. It says deficiency is uncommon but can include scaly patches on the head, painful cracks at the lips, and a purple-red mouth and tongue.
It also lists dietary sources for vitamin B3 (niacin) including liver and other meats, salmon, tuna, anchovies, mushrooms, avocado, peanuts, brown rice, green peas, potatoes and fortified foods, describing early deficiency symptoms such as fatigue, headaches, dizziness, loss of appetite and mood effects. It describes advanced deficiency as “Pallagra,” including thick scaly rashes, intense abdominal pain, diarrhea, mouth sores and a swollen red tongue, and it says neurological changes can lead to confusion, hallucinations, dementia and even death.
The article continues through vitamin B5 (pantothenic acid), B6 (pyridoxine), folate (B9) and vitamin B12 (cobalamin), describing for each nutrient common food sources and possible deficiency signs. For B12, it lists red and organ meat, poultry, fish, eggs, shellfish, dairy, fortified foods like nutritional yeast and fortified breads and cereals, as well as plant-based milks, and it describes symptoms including shortness of breath, tingling or numbness in the hands and feet, balance problems, weakened muscles, fatigue, pale skin and brain fog.
In its closing, the article states that food choices are the best way to absorb both macro and micronutrients, and it says supplementation may be helpful where gaps exist. It adds that if people supplement, they should choose an organic brand where possible, and notes that the information is for educational purposes rather than medical advice.
Claire Nielsen is identified in the piece as a health coach, author and public speaker and the founder of www.elixirforlife.ca, and the article includes an instruction for readers to consult a doctor or health-care provider for diagnoses and treatment. It ends by emphasizing that nutrient needs connect to immunity, energy, and the proper function of organs and tissues, linking deficiencies to specific symptom clusters described throughout.
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