“The Importance Of Micronutrients For Better Health”

Being a nutritionist I have realized that there is a lack of knowledge regarding Micronutrients among most people. Most of us think that a well-balanced diet is something that has appropriate carbohydrates, protein, and fats. However, this definition is only partly true as Micronutrients play a crucial role in keeping our body and mind in top shape. Unfortunately, many people overlook them, leading to deficiencies that can cause serious health problems.

Let’s dive into and understand why Micronutrients matter and how they affect our physical health, mental well-being, and hormonal balance.

What are Micronutrients?

Macronutrients include proteins, fats, and carbohydrates.

Micronutrients include vitamins and minerals that our body needs in small amounts which is why they are labeled as “Micro”. They don’t provide energy like macronutrients, but they are equally essential for numerous bodily functions. Without them, our body struggles to perform optimally, leading to fatigue, weakened immunity, and even chronic diseases.

Vitamins like A, B, B12, C, D3, and E, along with minerals like iron, zinc, magnesium, and calcium, work behind the scenes to keep us healthy. Even though we need them in tiny amounts, their impact is massive.

Types of Micronutrients

Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals. I will not make it unnecessarily complicated for you by going deep into bookish knowledge. I will try to make you understand the importance of micronutrients in a simple way, which will add some practical value to everyone’s life.

Let us understand how micronutrients are important for different aspects and how can we improve our overall well-being…

Micronutrients: Impact on physical health

Our body relies on micronutrients to stay strong and function well. Here’s how they contribute to our Physical health:

Increase Immunity

A well-functioning immune system protects us from illnesses and infections. Vitamins C, D, and zinc boost immunity by helping the body fight off harmful pathogens. Without these nutrients, you might get sick more often and take longer to recover.

Source:

• Vitamin C: Citrus fruits, bell peppers, strawberries https://medlineplus.gov/vitaminc.html#:~:text=Vitamin%20C%20is%20an%20antioxidant,tomatoes%2C%20broccoli%2C%20and%20greens.
• Vitamin D: Sunlight, fortified dairy https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• Zinc: Dairy products, nuts, whole grains https://www.healthline.com/nutrition/zinc

Healthy Bones and Teeth

Calcium, vitamin D3, and magnesium are essential for strong bones and teeth. A deficiency can lead to osteoporosis, brittle bones, and dental problems. Getting enough of these nutrients ensures your skeletal system stays strong as you age.

Source:

• Magnesium: Nuts, whole grains, dark chocolate https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.
• Calcium: Dairy products, leafy greens, almonds https://medlineplus.gov/calcium.html#:~:text=Calcium%20is%20a%20mineral%2C%20a,teeth%20to%20keep%20them%20strong.
• Vitamin D: Sunlight, fortified dairy https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

More Energy and Less Fatigue

Feeling tired all the time? You might be low on iron, vitamin B12, or magnesium. These nutrients help your body produce energy and carry oxygen to your muscles and brain. Without them, you’ll feel exhausted even after a good sleep.

Source:

• Iron: Beans, lentils, leafy greens https://medlineplus.gov/iron.html#:~:text=Iron%20is%20a%20mineral%20that,all%20parts%20of%20the%20body.
• Vitamin B12: Fortified soy milk, Dark chocolate, Greek yogurt https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663#:~:text=Vitamin%20B%2D12%20(cobalamin),meat%2C%20fish%20and%20dairy%20products.
• Magnesium: Nuts, whole grains, dark chocolate

Better Heart Health

Potassium, magnesium, and omega-3 fatty acids help regulate blood pressure and reduce the risk of heart disease. They keep your blood vessels relaxed and prevent dangerous spikes in blood pressure.

Source:

• Magnesium: Nuts, whole grains, dark chocolate
• Potassium: Apricot, avocado, spinach, tomato, pumpkin https://nutritionsource.hsph.harvard.edu/potassium/#:~:text=Potassium%20is%20an%20essential%20mineral,foods%20and%20as%20a%20supplement.
• Omega-3: Chia seeds, walnuts, flax seeds https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

Micronutrients: Impact on Mental Health

Our brain depends on micronutrients to function properly. Deficiencies can lead to mood swings, brain fog, anxiety, and even depression. Here’s how they help:

Improved Brain Function

Omega-3 fatty acids, B vitamins, and iron are essential for brain health. They support cognitive function, memory, and focus. If you struggle with concentration, it might be time to check your nutrient levels.

Source:

• Omega-3: Chia seeds, walnuts, flax seeds
• Iron: Beans, lentils, leafy greens
• Vitamin B: Milk, cheese, beans https://medlineplus.gov/bvitamins.html

Lower Stress and Anxiety

Magnesium, zinc, and vitamin B6 help regulate stress hormones. Low levels of these nutrients can make you feel more anxious, irritable, and overwhelmed. Including them in your diet can help you stay calm and balanced.

Source:

• Magnesium: Nuts, whole grains, dark chocolate
• Zinc: Dairy products, nuts, whole grains
• Vitamin B6: Peanuts, soybean, oats

Better Sleep Quality

Melatonin, the hormone that regulates sleep, needs micronutrients like magnesium and vitamin B6 to function correctly. If you’re struggling with sleep disorders or insomnia, a lack of these nutrients could be the culprit.

Source:

• Magnesium: Nuts, whole grains, dark chocolate
• Vitamin B6: Peanuts, soybean, oats

Micronutrients: Impact on Hormonal Balance

Hormones control everything from metabolism to mood, and micronutrients play a big role in keeping them balanced.

Regulated Thyroid Function

Iodine, selenium, and zinc are essential for thyroid health. Without enough of these minerals, your thyroid can become sluggish, leading to weight gain, fatigue, and mood swings.

Source:

· Iodine: Beans, milk, seaweed https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/#:~:text=Iodine%20is%20a%20trace%20element,)%20and%20triiodothyronine%20(T3).

· Selenium: Mushroom, sunflower seeds, tofu, brown rice https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

· Zinc: Dairy products, nuts, whole grains

Stable Blood Sugar Levels

Chromium, magnesium, and zinc help regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes. They help your body process carbohydrates more efficiently, preventing sugar spikes and crashes.

Source:

· Chromium: Onions, cabbage, oats https://nutritionsource.hsph.harvard.edu/chromium/

· Magnesium: Nuts, whole grains, dark chocolate

· Zinc: Dairy products, nuts, whole grains

Better Reproductive Health

For both men and women, micronutrients like vitamin D, zinc, and folate are crucial for reproductive health. They support fertility, hormone production, and overall well-being.

Source:

• Vitamin D: Sunlight, fortified dairy
• Zinc: Dairy products, nuts, whole grains
• Folate: Peanuts, beans, lettuce https://www.mayoclinic.org/drugs-supplements-folate/art-20364625#:~:text=Overview,%2C%20beans%2C%20peas%20and%20nuts.

Should You Take Supplements?

While a well-balanced diet can provide all the micronutrients you need, some people may require supplements as most of us do not have adequate time to eat a well-balanced meal every time. My suggestion would be to get a full-body test done and consult a nutritionist who can help you with your diet plan and suggest some supplements if required.

Remember, before taking any supplements; consult a healthcare professional to determine what you need. Over-supplementing can be harmful, so it’s best to get tested before adding extra vitamins and minerals to your routine.

Personal Suggestion

Due to high-stress levels in today’s world, most of us have trouble getting sound sleep; however, most of us are aware of how important sleep is. Getting a good 6–8 hours of sleep will not only improve the hormonal balance and reproductive health but also reduce stress and anxiety levels. You will feel more energetic, positive, and productive throughout the day.

For those who are facing a similar problem, I would suggest you add a magnesium and zinc supplement with 2-3 gm of Ashwagandha and 5 gm of Triphala an hour before you go to sleep. Still, it is advisable that you consult me or any other health professional before you take any supplements.

Final Thoughts

Micronutrients may be small, but their role in our health is enormous. They keep our immune system strong, our brain sharp, our hormones balanced, and our energy levels high. By eating a diverse, nutrient-rich diet, you can ensure your body and mind function at their best. Most of my clients had some deficiency or other, and I know many of you are also facing the same issue. Make these small additions to your diet, and you will feel the difference.

Don’t overlook the power of these tiny nutrients. Prioritize them in your diet, and you’ll feel the difference in your overall well-being. Small changes can lead to big health improvements!

For any query or consultation regarding your diet plan feel free to contact me

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