The foundation of a healthy life is a healthy lifestyle which comprises of a balanced nutrition, adequate physical activity and a calm mental state. The subtle elements for a good lifestyle, such as eating on time, walking, light exercises and sleeping on time, often get neglected because we are so focused on calorie restriction, gym training and other short cuts. This is also true for your nutrition. It is always easy to focus on the bigger picture of macronutrients—proteins, carbohydrates and fats—but sometimes it is the little things that can make the biggest difference. And these are micro-nutrients – the true building blocks of nutrition, and are essential for good health. Macro-Nutrients have always been given importance for health and leading a healthy lifestyle but, completely ignoring the underlying support of micro-nutrients.
What do micro-nutrients do in our body?
- Micro-nutrients provide a right foundation for basic health.
- They enhance and support the immune system, bone growth and bodily strength (vitamins A, E, C, D and K and calcium)
- Minerals like calcium, sodium and magnesium supports hydration.
- Iron aids the formation of hemoglobin to carry oxygen to the cells.
- Micro-nutrients like Vitamin A and D reduce inflammation.
- Vitamin B regulates energy and nerve conduction.
- Vitamin E is beneficial for a healthier skin.
- Micro-nutrients like B Vitamins, Vitamin C are known to be beneficial for digestive health.
- Micro-nutrients also improve protein synthesis
Food Sources of Micro-nutrients:
- Sesame seeds , spinach, almonds , chia seeds, are good sources of calcium.
- Vitamin B12 is found in beef, fish, cheese, mushrooms and eggs.
- Seeds and nuts like cashews, almonds, walnuts contain zinc.
- Fruits and vegetables such as bananas, spinach, potatoes, and apricots are good sources of potassium.
- Vitamin C is found in gooseberry, oranges, lime and lemons, peppers and broccoli.
- Iron is found in green leafy vegetables, dates.
Even though very small amounts of micro-nutrients are needed by our bodies, do not neglect their importance. As they play a crucial role in production of energy, synthesis of hemoglobin, bone health, immune system functions, and protects your body against oxidative stress and damage. On the other hand, exercise can stress many of the metabolic pathways where micronutrients are most needed to compensate the loss. And the best way for you to obtain these much needed nutrients is by consuming real foods. A healthy and balanced diet that includes all of the food groups and meets daily calorie requirement should provide adequate micronutrients as well. Micronutrients are present in a wide variety of fruits, vegetables, whole grains, nuts, seeds products-whole food sources such as these are always better than supplements. It is an integrated approach to food, nutrition, fitness and healthy lifestyle that eliminates the usage of medicines and pills.
The bottom line is – Eating a balanced diet is the best way to get your daily dose of micro-nutrients.
‘Peas or Pills’ – Pick your choice.