Add micronutrients to your diet for National Nutrition Week 2023

Although micronutrients have micro (meaning little or small) in their name and are needed by the body in very small amounts, don’t let that fool you. According to Ruchi Rai, Dietitian, SRV Hospitals – Goregaon, their impact on a body’s health is critical, and deficiency in any of them can cause severe and even life-threatening conditions.

For the unversed, micronutrients are basically the vitamins and minerals our bodies need to sustain, and they are required in established dosages (RDA-Recommended Dietary Allowances).

Vedika Premnani, Clinical Dietician, Sir H.N. Reliance Foundation Hospital, Mumbai, explained that these micronutrients play a vital role in our system, such as enabling the body to produce enzymes, hormones and other substances needed for normal growth and development. They are also essential for energy production, immune function, blood clotting, bone health, fluid balance and several other processes.

“The micronutrient content of each food is different, so it is best to eat a variety of foods to ensure we are consuming adequate amounts of each,” she added.

Let us understand which micronutrients are the most important to us, how to add them to our diets and if we don’t, what the repercussions can be.

Which micronutrients are the most important?

Iodine

micronutrients Iodine helps balance our body’s metabolism. (Source: Getty Images/ Thinkstock)

Iodine helps regulate hormone levels, especially thyroid hormones. This helps balance our body’s metabolism.

“Although iodine is present in various nutritious foods, including several salt brands, it is noteworthy that the typical adult diet often lacks an adequate amount of this essential nutrient,” said Rai.

Vitamin A

The childhood tale linking carrots to improved eyesight holds a surprising degree of accuracy. Carrots serve as exceptional sources of vitamin A, a nutrient genuinely associated with enhanced vision. Furthermore, vitamin A plays a crucial role in supporting a robust immune system.

Vitamin D

Vitamin D plays a crucial role in promoting robust bone development and lowering the risk of bone diseases. This essential nutrient is often referred to as the “sunshine vitamin” for a valid reason—our body produces it naturally when our skin is exposed to sunlight.

The proper amount of Vitamin D in our bodies can increase calcium absorption as well. Nutrients such as calcium play a crucial role in building and maintaining healthy bones, regulating heart rhythm, metabolism, and cognition, Premnani explained. “It is required for every muscle contraction in the body, including heartbeat.”

Zinc

Zinc provides our immune system with a much-needed boost to help fight off diseases. Since our body doesn’t produce zinc on its own, dietary choices and supplements are our only sources of this nutrient.

“Zinc plays a role in immune function, protein synthesis and wound healing,” said Premnani.

Iron

micronutrients It is involved in oxygen transportation in the body. (Source: Getty Images/ Thinkstock)

Iron not only plays a vital part in maintaining a healthy bloodstream but also supports the mental and physical development of young children and promotes healthy pregnancies for expectant mothers.

“It is involved in oxygen transportation in the body. This is extremely important during exercise and recovery,” Premnani noted.

What are some deficiencies caused by lack of micronutrients?

Individuals lacking an adequate supply of these vital nutrients may experience the adverse effects of micronutrient malnutrition, which can have profound consequences.

Anaemia

Iron and vitamin B12 deficiency can lead to anaemia, even though iron deficiency is the most common type. Particularly in pregnancy, it can lead to inadequate fetal growth, premature birth, low birth weight, and an elevated risk of mortality for both the mother and the infant.

Osteoporosis

Insufficient vitamin D or calcium can lead to weakened bones, known as osteoporosis, and contribute to a higher risk of fractures.

micronutrients Insufficient vitamin D or calcium can lead to weakened bones. (Source: Getty Images/ Thinkstock)

Increased infections

Deficiency in vitamin A can cause night blindness, dry skin, and increased susceptibility to infections.

Thyroid malfunctioning

Iodine deficiency can result in goiter (enlarged thyroid gland) and negatively impact thyroid function, leading to hormonal imbalances.

Reduced immunity

Individuals with zinc deficiency usually have symptoms of impaired immune function, skin problems, hair loss, and delayed wound healing.

How can you make your diet rich in micronutrients?

Creating a diet that is rich in micronutrients is essential for overall health and well-being. Here are five steps to make your diet rich in micronutrients, according to the experts:

Including leafy greens is a great way to incorporate good amount of micronutrients in your diet. (Source: Getty Images/ Thinkstock)

Diverse food selection

Incorporate a wide variety of foods into your diet. Different foods contain different micronutrients. Aim for a rainbow of fruits and vegetables, whole grains, lean proteins, and dairy or dairy alternatives.

Including leafy greens is a great way to incorporate good amount of micronutrients in your diet. Leafy greens are packed with vitamin A, Vitamin C, Vitamin K, folate and magnesium.

Snack on nuts and seeds

Instead of grabbing a bag of chips or a pack of biscuits for a snack, consider opting for healthy nuts and seeds. Nuts and seeds contain heart protecting nutrients such as vitamin E, zinc, magnesium.

Cooking methods

Opt for cooking methods that preserve micronutrients. Steaming, microwaving, and sautéing with minimal oil can help retain more vitamins and minerals compared to deep frying or boiling.

Avoid processed foods

Highly processed foods often lack essential micronutrients due to extensive refining and additives. Minimize consumption of sugary snacks, fast food, and processed products.