How To Increase Micronutrients Consumption In Our Diet ?

It’s high time we understand the role of micronutrients in making us healthier. New cutting edge research has proven how essential micronutrient is to ensuring we have good health. The role of micronutrients in keeping us healthy cannot be over emphasized. They make up the:

  • Vitamins
  • Minerals
  • Enzymes and Phytonutrients

The primary source of micronutrients is plant-based, they are not found in animal or dairy products. An average American diet is made up of 10% of fruits, vegetables, legumes, nuts, and seeds which are not sufficient. We lack the micronutrients which build our body cells. Most people are only beginning to realize the significant role micronutrients play in our health, but the awareness is still poor. There has been an increase in complex health cases even around the world. To curb this situation from escalating, people are advised to increase the content of micronutrient rich fruits and veggies in their daily diet.

Let us focus on the diets that will help in strengthening the immune system

Any diet high in the following is recommended:

  • Green leafy vegetables
  • Seeds
  • Legumes
  • Mushrooms
  • Berries

Enriching our food with the above will health reduce the cases of ailments in our community. There are so many benefits in increasing micronutrient content in our daily diet. Some of the advantages are:

  • Lower Cholesterol
  • Lower Blood Sugar
  • Immune System Boost
  • Decrease Body Weight
  • And Even Cancer Prevention

Eating processed food is not bad especially when we are famished, but you should understand that the body also needs the nutrition that comes from micronutrients. Therefore, the cravings to eat even more will still exist. The cells are always in need for micronutrients because we don’t eat enough of them. This article is meant to encourage you to add more micronutrient rich foods to your diet. We want you to understand that several colored food is king! For you to take full advantage of the benefits of micronutrients, you need to get a wide variety of colors of produce mixing them up with red bell peppers, brilliant yellow and orange squash, green leafy vegetables, eggplant and purple beets

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Improving Our Micronutrient Consumption

One of the reasons for the low consumption of micronutrients is because of the demand to meet up with our daily job responsibilities, which makes us not to have enough time to prepare a proper nutritious diet. This makes our body lack the basic micronutrients. We neglect the addition of micronutrient source foods because our body needs them in small amount, but we forget that micronutrients are essential for every system in our body to function well.

Vitamin A is an essential micronutrient which is needed to improve our eyesight and gums. For our immune system to work very well, we need to eat fruits and foods that are rich in Vitamin C. To fight free radical damage we need antioxidant which is provided by Vitamin E. What about making our bones to be strong? Vitamin D is needed to achieve that.

The functions of micronutrient in our body are inexhaustible. Even for proper digestion and energy production, our body needs Vitamin B.

To improve the content of micronutrient in diet, we have listed the fruits/foods that are rich in different micronutrients in the table below. These will become guild to improve your consumption of micronutrients.

Name Of Vitamin Micronutrient Rich Fuit/Food

A Cheese, Milk, eggs (yolk), orange and yellow fruits and vegetables
B Green leafy vegetables, legumes, wholegrain cereals, nuts, seeds
C Broccoli, citrus fruits, strawberry, parsley, cabbage
D Cabbage, citrus fruits, broccoli, strawberry, parsley,
E Lean meat, green leafy vegetables, legumes

Other micronutrients needed by the body are

Calcium: Can richly be found in green leafy vegetables, dairy products, almonds, and tahini

Magnesium: Can also be found in green leafy vegetables, Nuts, seeds, whole grains, legumes

Selenium: Oats, Brazil nuts, wheat germ, sunflower seeds contain it.

Zinc: Is contained in chicken, fish Lean meat, sunflower and pumpkin seeds

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