Micro-nutrients
It is well known that having a balanced diet is more beneficial for our health and our bodies and we must be aware of how much, fat, sugar, fibre, protein etc that we are eating, however, it is also important to be aware of the micronutrients we are consuming in our diet. Micronutrients are vitamins and minerals, such as iron or vitamin A, which are required in small amounts by human body for proper growth, development and general health.
Vitamins and minerals can be found in a large variety of animal and plant based food products, but can also be synthesised to be sold as tablets or capsules, which are readily available at supermarkets, pharmacies or health food shops. Micronutrient deficiency affects over two billion people around the world and can be particularly harmful for pregnant women and new born babies, so it is vital that you ensure your body maintains regular intake of essential vitamins and minerals.
There are many vitamins and minerals that we require in our diets and each one has a particular function or benefit within the body, while also working with other micronutrients to for greater absorption rate. Some examples of these vitamins and minerals are:
- Calcium – Promotes healthy growth and development of teeth and bones and also aids muscular growth.
- Vitamin A – Helps to strengthen immunity, aid vision, and keep skin healthy.
- Zinc – Aids in processing carbs, protein, and fat, as well as helping heal wounds, and create new cells and enzymes.
- Iron – Helps your body produce red blood cells which transport oxygen and carbon dioxide to cells.
Micro- Nutrients: Typical Foods and their Nutritious Values:
| Vitamin AApricots, Carrots Kale, Spinach, sweet potato, winter squash, romaine lettuce, cantaloupe
Vitamin C: Broccoli, cabbage, peppers, grapefruit, kiwi, mangoes, oranges, spinach, strawberries, tomato’s
Fiber: Apples, bananas, berries, carrots, cherries, dates, figs, pears, spinach, sweet potato’s |
Iron:Beef, Pork, Lamb, Liver and other organ meats.Poultry (especially dark meat).
Fish and Shellfish.
Plant Sources: Dark leafy greens: spinach, beet, collard and turnip greens, Tomato and prune juice. Dried Fruits: Apricots, raisins, chick peas, black kidneys, lima, navy and pinto beans, lentils. Soy foods: tofu, textured vegetable protein. Soy milk. Whole-grains and enriched breads and cereals (hot cereals such as oatmeal and cream wheat, wheat germ |
Zinc:Shellfish: oysters, crab, shrimp, clams.Red Meat: Beef, pork, lamb, liver and other organ meats.
Poultry. Fish (Tuna, Mackerel, sardines). Dairy Food: milk, yogurt and cheese Legumes: chickpeas, kidney beans, lima, navy pinto beans, split peas, lentils. Spinach. Soy Foods: Tofu, tempeh, textured vegetable protein, peanut butter, Peanuts, Cashew, Brazil nuts, sunflower seeds. Whole-grain and enriched breakfast cereals including oatmeal. Wheat Germ.
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Calcium.1 x cup of milk (nonfat, low-fat or whole)1 x cup of yoghurt
1½ oz of cheese 4ozs cottage cheese 4ozs ice cream or frozen ice cream 4fluid oz fortified soy or rice milk 6fluidozs of orange juice 8ozs cooked turnip greens or kale 8ozs cooked broccoli 8ozs of baked beans 8ozs soy nuts 4ozs canned salmon (+ bones) 2½ozs sardines (+bones)
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