When it comes to health, we often talk about macronutrients, such as protein, carbs, and fats but we tend to neglect the importance of micronutrients, including vitamins, minerals, fatty acids, amino acids, etc. While macronutrients supply most of the body’s energy, we also rely on micronutrients for various bodily functions. Deficiency in these micronutrients can impact body metabolism and soon lead to serious health disorders.
The following blog elaborates on the roles of micronutrients inside our bodies and provides some food options, such as multivitamin capsules, fruits, etc, that will help you boost your micronutrient uptake. Without much adieu, let’s explore!
Why Do We Need Micronutrients?
Micronutrients are important for our body as they perform or regulate various metabolic functions. Vitamins help resist infections, keep the nervous system healthy, and produce and release energy from food. They help your blood to clot properly, build proteins and cells, make collagen, build bones, protect vision, interact favorably with each other, and protect the body overall.
While some micronutrients are synthesized by the body, most of them are not. Further, they deplete or degrade when stored inside the body for long, which is why they must be replenished regularly through the food we consume.
Functions of Various Micronutrients
Here are some of the “massive” health impacts of “micro-nutrients”:
- Calcium: Critical for bone and teeth health; present in dairy products, meat eaten with bones, green leafy vegetables, and foods fortified with calcium. You can take calcium tablets to balance your calcium intake.
- Vitamin C: This essential micronutrient is of great importance for immune system function. As a potent antioxidant, it fights free radicals that cause the aging of cells.
Present in citrus fruits, grapefruit, cherries, kale, red pepper, etc.
- Omega-3: Regulates the health of the circulatory system, brain function, and mood. Present in oily fish, fish oil, algal oil, hemp seeds, etc.
- Vitamin D: Vital for bone and colon health; vitamin D is synthesized by the body when you get exposed to sunlight. Present in fatty fish, broccoli, cereals, and egg yolks.
- Iron: It carries oxygen throughout the body, and this is what imparts the red color to blood. Iron deficiency or anemia can cause autoimmune disorders like lupus. Present in spinach, amaranth, beetroot, beans, clams, and liver.
- Potassium: It helps regulate body fluids and hydration levels. It also helps regulate blood pressure. It is found in bananas, citrus fruits, and spinach.
- Vitamin A: Also known as a carotenoid, Vitamin A helps fight chronic diseases and is good for eyesight. You can get it from carrots, pumpkins, cantaloupe, and squash. Also found in broccoli and meat, especially liver.
- Vitamin E: An important antioxidant, Vitamin E helps neutralize the effects of free radicals and, in turn, boosts immune function. It is present in vegetables, nuts, seeds, and their oils.
- Vitamin K: It helps with the clotting of blood, which prevents excessive bleeding. It is found in green leafy vegetables, cauliflower, broccoli, Brussels sprouts, cabbage, cereals, eggs, fish, liver, and red meat.
- Vitamin B: It consists of 8 different vitamins, such as biotin, niacin, folate, etc. These help manage metabolism and provide healthy air, hair, and skin. You can get from whole grains, meat, dairy, vegetables, etc. Also, you get vitamin B from biotin supplements like gummies and multivitamin tablets.
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To Sum Up
Micronutrients include vitamins, minerals, fatty acids, etc., that are essential for carrying out various metabolic processes in the body and maintaining overall health. Since the body can not synthesize many of these nutrients, they need to be obtained via diet. To get these, you can consume fresh fruits, vegetables, whole grains, and dairy and animal-based products.
You can also take supplements, such as multivitamin tablets, biotin gummies, fish oil capsules, etc., to prevent any of their deficiencies.
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