17 Mar, 2021 22:30 am

Why Micronutrients Are Of Maximum Importance For Health

Why Micronutrients Are Of Maximum Importance For Health
Conversation about diet, health and wellbeing usually involve big words and slightly opaque terms, from ‘free radicals’ and ‘antioxidants’ to ‘macronutrients’ and ‘micronutrients’. Those wanting to lose excess weight or build muscle are ...

As this article from the Harvard Medical School notes, the best way to ensure an adequate intake of vitamins and minerals is to eat a well-rounded diet replete with fruits and vegetables, legumes, whole grains, lean protein, and healthy fat from nuts and olive oils.To combat oxidised LDL cholesterol and tryglicerides which can increase the risk of endothelial dysfunction, antioxidant Vitamins E (found in plant-based oils, nuts, seeds, fruits, and vegetables) and C (citrus fruits and other fruits and vegetables) are recommended.Vitamin E, lycopene (tomatoes, pink grapefruit and watermelon) and coenzyme Q10 (organ meats, oily fish, some fruits and vegetables, and supplements) are associated with sperm protection and improved quality.(Don’t overlook nuts and seeds as tiny, anti-inflammatory, micronutrient-packed health bombs; for example, almonds are rich in Vitamin E and magnesium, walnuts are an excellent source of omega-3 fatty acid, which can reduce heart disease risk, and Brazil nuts are a powerhouse of the mineral selenium, an antioxidant.

Studies have shown that omega-3 fatty acids can stimulate endothelial release of NO; antioxidants can increase NO production and delay its breakdown; and folic acid (folate is found in leafy greens, broccoli, Brussels sprouts and chickpeas), calcium (dairy foods, leafy greens and fortified foods) and Vitamins C and E can support the biochemical processes leading to NO release.On a final note, Vitamins A, E, D, folic acid and long-chain omega-3 fatty acids are generally among the micronutrients that can be difficult to adequately obtain from average dietary habits, and supplementation (with proper oversight by a GP) can be beneficial.

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