Why Parents Probably Need More Micronutrients in Their Daily Diet
Energy to function comes from the building blocks of nutrition: carbohydrates, proteins, and fats. Micronutrients are minerals and vitamins and are just as important to manage. They are essential to maintaining overall health because they play critical roles in bodily functions.
If you're a parent, getting enough essential nutrients can be especially important when busy family routines make balanced meals harder to maintain.
Micronutrient deficiencies are linked to various health issues, including anemia and a risk of osteoporosis later in life. Healthy eating habits aim to ensure that a balanced diet delivers essential micronutrients. However, people often do not consume the foods they need each day to get the necessary vitamins and minerals. In that case, nutrient gaps can be filled with high-quality products purchased from a vitamin & supplement store.
Micronutrients Matter to Good Health
Micronutrients play an essential role in the body. Knowing that they are involved in almost every bodily process, even though only small amounts are needed, helps explain why it is important to supplement micronutrients when they are deficient. The following are examples of the ways these essential compounds support the body.
* Involved in cellular function and biochemical processes, vitamins and minerals support healthy development by assisting with the production of hormones and enzymes.
* Micronutrients like Vitamin C, Vitamin D and Zinc support the immune system as it fights off bacteria and viruses.
* Calcium contributes to building strong bones.
* B vitamins and magnesium act as coenzymes, helping carbohydrates, fats and proteins convert into cellular energy.
* Potassium and sodium help regulate muscle contractions.
* Iron is needed for hemoglobin production. Hemoglobin carries oxygen in the blood.
Food is the primary source of micronutrients because the body cannot produce them on its own. Yet, many people have a deficiency of one or more of the essential micronutrients because daily nutrition fails to supply them.
Why So Many People Are Micronutrient Deficient
Various studies by the National Institutes of Health and other health-focused research organisations have reported that over 90% of Americans are deficient in one or more of the 30 essential micronutrients that the body does not manufacture. There are numerous reasons, one of which is poor food choices.
Convenience foods are popular, but they are calorie-rich and low in vitamins and minerals. Their popularity is partly due to the extra time required to adhere to a balanced diet. Preparing meals with fresh produce, beans, whole grains, lean proteins and healthy fats each day take more time and require careful nutrition planning. Busy lifestyles make convenience foods more appealing. For new parents of young children, irregular meals and limited time for food preparation can make consistent nutrition even more challenging.
Other reasons people develop micronutrient deficiencies include aging, health conditions and lifestyle. Additional reasons affecting nutrient absorption include poor sleep quality, chronic stress and gastrointestinal disorders. Chronic illnesses, like diabetes, and medications, including antacids and corticosteroids, are also responsible for vitamin and mineral deficiencies.
Micronutrient deficiencies usually develop slowly. You may start feeling fatigued from iron deficiency or begin experiencing daily muscle cramps from low magnesium. Symptoms could include brittle hair, bleeding gums, hair loss, skin rash and more. Sometimes it takes a while to connect the dots and recognize a micronutrient deficiency is the cause.
Getting More Micronutrients Naturally
Ideally, micronutrient intake increases by eating nutrient-dense foods. Nutrient density is the number of essential vitamins and minerals, plus other nutrients, in a food relative to its total calorie content. Another way of saying the same thing is that nutrient-dense food is high in nutrients and relatively low in calories.
Adhering to a varied diet is the most natural way to increase micronutrient intake, as long as the food is nutrient-dense. Different foods deliver different vitamins and minerals. Enjoy a wide range of whole foods because this makes it more likely the body will get the variety of vitamins and minerals it needs.
Excellent sources of vitamin C, vitamin A precursors, folate and potassium are colorful fruits and vegetables. Dark leafy greens supply magnesium, folate, vitamin K and calcium. Whole grains have B vitamins and selenium. Iron, magnesium and zinc are high in lean meats, seafood, poultry, beans, lentils and eggs. Fortified dairy products provide vitamin D and calcium. A rich supply of vitamin D is found in salmon and sardines.
Of course, these nutrient-dense foods provide more than vitamins and minerals. There are so many healthy foods, but the goal is to consume a variety of micronutrients.
Improving Daily Nutrition
Paying attention to your daily nutrition is important over the years. For parents, simple meal and snack choices can make it easier to maintain good nutrition while managing a busy family routine. Sometimes, all it takes are easy substitutions to improve a diet. For example, snack on fruits and nuts instead of chips and ice cream. Eat oatmeal instead of sugary cereals for breakfast. Fill half of the dinner plate with vegetables. The strategy for ensuring you get enough micronutrients is to consume foods with high nutrient density, maximize food variety, and take high-quality supplements. The reward for maintaining consistent micronutrient intake is more energy, a stronger immune system and healthier aging.