1. Choline
Choline is a nutrient that supports various bodily functions, including brain development, nerve function, muscle movement, and maintaining a healthy metabolism. While our bodies produce some choline, it's not enough to meet our daily needs, which makes it essential to incorporate choline-rich foods into our diet like eggs, lean meats, fish, and dairy products[^1^].
2. Boron
Boron is a trace mineral that plays a crucial role in bone health. It aids in the metabolism of key vitamins and minerals like calcium, magnesium, and vitamin D, enhancing bone strength and reducing the risk of osteoporosis[^2^]. Foods like apples, nuts, and beans can help you meet your daily boron needs.
3. Inositol
Also known as vitamin B8, Inositol is a carbohydrate that influences the insulin signals your body sends. It plays an essential role in fertility and can help manage polycystic ovary syndrome (PCOS) symptoms[^3^]. You can find inositol in foods like citrus fruits, whole grains, and beans.
4. L-Glutamine
L-Glutamine is an amino acid that supports the immune system, aids in gut function, and can help reduce cravings for sugar and alcohol[^4^]. It's found in abundance in both animal and plant proteins.
5. Vanadium
Vanadium is a trace mineral believed to regulate blood sugar levels, making it a potentially useful nutrient for people with diabetes[^5^]. You can find vanadium in dill, radishes, and whole grains.
Conclusion
While these nutrients may not be the most well-known, their benefits to our health are undeniable. By incorporating a variety of nutrient-rich foods into our diet, we can ensure our bodies are getting the full spectrum of nutrients they need to function optimally.
[^1^]: Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-623. doi:10.1111/j.1753-4887.2009.00246.x
[^2^]: Nielsen FH. Update on human health effects of boron. J Trace Elem Med Biol. 2014;28(4):383-387. doi:10.1016/j.jtemb.2014.06.023
[^3^]: Unfer V, Carlomagno G, Dante G, Facchinetti F. Effects of myo-inositol in women with PCOS: a systematic review of randomized controlled trials. Gynecol Endocrinol. 2012;28(7):509-515. doi:10.3109/09513590.2011.650660
[^4^]: Newsholme P. Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?. J Nutr. 2001;131(9 Suppl):2515S-22S; discussion 2523S-4S. doi:10.1093/jn/131.9.2515S
[^5^]: Soveid M, Dehghani GA, Omrani GR. Long-term effects of vanadium supplementation on glycaemic and lipid profile; a randomized controlled trial. J Diabetes Metab Disord. 2014;13(1):33. doi:10.1186/2251-6581-13-33
