Naturally Boost Your Micronutrients: 5 Colourful Foods to Increase Nutrient Absorption
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The mind and body operate continuously and require food for energy, and functional nutrients. Nutrition is obtained from food intake, water consumption, and environmental exposure. It can be broadly classified into two categories: macronutrients and micronutrients.
Macronutrients include protein, carbohydrates, and fats, which work as fuel for the mind and body. Whereas micronutrients are vitamins and minerals, which serve as a functional mechanism. In this blog, we will focus on micronutrients. We will cover what micronutrients are, why the body needs them, which nutrient-rich foods to include, and tips to improve absorption.
What Are Micronutrients?
Micronutrients are a wide range of vitamins and minerals that your body requires to function properly. These vitamins support in energy production, maintain immune function, blood clotting, and other essential functions. These functions require minerals for growth, bone health, fluid balance, and other bodily processes.
Since micronutrients cannot be synthesised by your body, they must be obtained through diet. They are required in smaller quantities, and are thus termed "micro," meaning 'small'. The micronutrient content varies across nutrient-rich foods. That is why following a balanced diet that covers all required micronutrients is necessary.
What are the micronutrient types and functions?
The table offers a quick overview of different types of food nutrients and their sources and functions:
| Micronutrient | Overview | Types | Function | Sources |
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| Water-soluble micronutrient | The micronutrient dissolves in water; hence, it is not easily stored in your body. It gets flushed out with urine in case of overconsumption. |
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| Fat-soluble vitamins | These micronutrients do not dissolve in water but are stored in your liver and fatty tissues for future use. |
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| Macro minerals | These minerals are needed in large amounts and perform very specific functions in the body. |
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| Trace minerals | These minerals are needed by your body in smaller amounts and enable important body functions. |
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What Happens When Your Body Does Not Get the Required Micronutrients?
Micronutrients have a significant impact on your health. Its deficiency could lead to several health complications. Common signs of deficiency include low energy and reduced mental clarity. These aspects affect both your personal and professional life. Furthermore, it can increase the likelihood of getting prone to diseases.
As per the World Health Organisation (WHO), Vitamin A and Iodine deficiencies are very common worldwide, particularly in children and pregnant women, leading to several health issues. According to other reports, Vitamin D and Vitamin B12 deficiencies have become increasingly common, with a serious impact on overall health.
WHO believes that nutritional deficiencies can be prevented and cured through nutritional education, a healthy diet, food fortification, and supplementation.
What are some nutrient-rich foods to include in your diet?
Top 5 foods that add both nutrition and colour to your meals:
- Garlic:
It is a staple ingredient found in almost every household. It is widely used in both beverages and culinary dishes. It enhances the flavour of your dishes while providing a valuable boost of micronutrients.
Garlic is loaded with the following micronutrients:
- Vitamin B1
- Vitamin B2
- Vitamin C
- Calcium
- Potassium
- Copper
- Manganese
Garlic also contains bioactive compounds that have disease-fighting properties. It has also proven effective in mitigating other health complications, such as high blood pressure, reducing bad cholesterol, and raising good cholesterol. You can have it raw, as a garlic paste on buttered toast, in dips, or even in pickle.
- Potatoes:
Potatoes are often underrated, yet they are actually rich in nutritional value. It contains the following micronutrients:
- Vitamin C
- Most types of Vitamin B
- Potassium
- Magnesium
- Manganese
- Iron
- Copper
In addition to being nutrient-rich, potatoes are high in carbohydrates, making meals more filling and reducing the need for snacks afterwards. You can add potatoes to your nutrient-rich diet in several ways, such as sandwiches, mashed potatoes, Indian curries, and baked slices. Consuming potatoes with the skin provides even more benefits, as it adds fibre, which supports healthy digestion.
Berries:
Fresh berries are juicy, sweet, and packed with a nutritional boost. There are different types of berries; the most common ones are strawberries, raspberries, blueberries, and cranberries.
They are loaded with the following micronutrients:
- Antioxidants
- Anthocyanins
- Polyphenols
They are effective in improving mood and thinking abilities. You can have them as they are or as jams, juices, and milkshakes. In either case, wash the berries thoroughly before consumption to remove any accumulated dirt.
Eggs:
Eggs are a multi-nutrient supplement. You can consume the whole egg, just the egg white, or the yolk, depending on your dietary requirements and preferences. Eggs possess the following nutritional value:
- Protein
- Fat
- Vitamin D
- Vitamin B12
- Choline
- Selenium
Eggs are highly satisfying, making them a preferred breakfast meal option. You can enjoy eggs boiled, scrambled, or as an omelette, or incorporate them into sandwiches, rice dishes, or any recipe you like. You can also use eggs to make a nourishing hair mask that strengthens and smoothens your hair.
Cocoa and dark chocolate:
Savouring a cup of hot cocoa or munching on pieces of dark chocolate is both a delightful treat and a nutritional boost. They are rich in the following micronutrients:
- Antioxidants
- Iron
- Copper
- Magnesium
- Manganese
When preparing hot or cold cocoa, avoid adding extra sugar to preserve its natural taste and nutritional value.
How to Improve Nutrient Absorption?
In some cases, despite adequate intake of essential micronutrients, your body may not experience the anticipated benefits. This could be due to slower or improper nutrient adsorption. The following are some practical ways to improve nutrient absorption:
- Food pairing:
Food pairing involves combining foods to support nutrient absorption. Iron and Vitamin C are a preferred food pairing for their nutritional benefits, support for absorption, and taste. Vitamin C has the natural ability to break down and absorb non-heme iron. There are several ways to enjoy this food pairing: by squeezing lemon over a leafy green salad or blending a juice of beetroot, carrot, and amla.
- Chew slowly and fully:
The way you chew your food matters. This is because chewing stimulates the release of important enzymes in the mouth and ensures the proper progression of food through the digestive system. Always chew your food slowly and fully to ensure it is completely broken down in the mouth, preventing large pieces that may be difficult to digest. This also allows enzymes in the mouth to become active and act on the food, and begin aiding the digestive process.
- Eat peacefully:
If you are experiencing an emotional breakdown or high stress, avoid eating at that moment. Instead, take a pause, sip water, listen to music, or practice meditation to calm yourself. When you are stressed, your body releases cortisol, which increases your heart rate. Eating at this time can divert the body's energy toward managing the elevated heart rate, reducing its ability to properly digest and absorb food.
How Effective Are Supplements in Supporting Adequate Nutritional Intake and Promoting Its Absorption?
Ideally, the focus should be on achieving adequate nutrition through natural means. This means having a nutritious diet, sufficient water intake, reasonable sunlight exposure, and access to clean air. However, if nutritional deficiency is severe or certain nutrients cannot be obtained due to allergies or other constraints, supplements can serve as a viable alternative.
Nature's Way Alive offers a wide range of products in various forms, helping individuals meet their nutritional needs. All products are plant-based and provide a transparent ingredient list, supporting both health and informed choices. Competitive pricing is an additional advantage, ensuring excellent value for money.
Note: Any supplement should be taken under your healthcare professional's or nutritionist's supervision, as it can affect various health parameters. The duration and frequency of the supplement should be as per the healthcare professional's guidance and should not be exceeded, as overconsumption may lead to toxicity.
Conclusion
Micronutrients are vitamins and minerals required by your body for effective functioning. The different types of micronutrients include water-soluble vitamins, fat-soluble vitamins, macro minerals, and trace minerals. Each nutrient supports specific body functions, making it essential to maintain adequate levels of all nutrients.
The most effective way to ensure adequate nutrition is to consume nutrient-rich foods and adopt habits that enhance their absorption. Based on the nutritionist and healthcare professional recommendations, you can also consider taking essential nutrient supplements. Nature's Way Alive provides a diverse selection of plant-based supplements in various forms, all at competitive prices.
Disclaimer: This content is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The information provided does not claim to diagnose, treat, cure, or prevent any disease or medical condition. Individual health needs may vary, and readers are advised to consult a qualified healthcare professional before making any changes to their diet, lifestyle, or supplement intake.
Nature's Way products are nutraceuticals and are not a substitute for medical treatment.
Medically reviewed by our healthcare experts.
References:
- https://www.who.int/health-topics/micronutrients#tab=tab_1
- https://www.healthline.com/nutrition/micronutrients#bottom-line
- https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet#faq
- https://www.1mg.com/articles/5-simple-tips-to-improve-nutrient-absorption-from-foods/
