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Micronutrients – The Real Army of Our Body!
In the grand theater of nutrition, macronutrients like carbohydrates, proteins, and fats often take center stage. However, behind the scenes, micronutrients quietly play their crucial roles. Despite being needed in relatively small quantities, micronutrients such as calcium, iron, and zinc are essential for a range of vital bodily functions. Understanding their roles and the benefits they provide can help us appreciate why these small, yet powerful elements are crucial for maintaining our well-being and supporting various physiological processes.
Micronutrients on Immunity:
Do you catch colds frequently, especially when the weather changes? This might be due to a weak immune system. Even if you avoid cold foods and drinks, a deficiency in Vitamin C, Zinc, and B vitamins can make you more vulnerable to infections. Just as soldiers protect us from threats, micronutrients defend our bodies against infections.
Vitamins such as C and others act as antioxidants, neutralizing free radicals and boosting immunity. Our immune system needs a range of micronutrients—Vitamins A, D, C, E, B6, and B12, folate, zinc, iron, copper, and selenium—to function effectively. These nutrients work together to support every aspect of the immune response.
Micronutrients on Digestion:
Do you get often digestive issues like bloating, acidity, and heartburn? The reason could be micronutrient deficiency. You may need extra support to get optimum digestive health. So, Micronutrients including vitamins and minerals, play a significant role in human digestion and overall health. They are essential for various biological functions, along with energy production, immune function, and blood clotting. Though micronutrients are not energy providers directly, they do have a prominent role in the digestion of macronutrients—proteins, fats, and carbohydrates, which are the energy providers for the human body.
Let us briefly explain how micronutrients can help in digestion:
- B vitamins function as coenzymes to stimulate important chemical reactions that are compulsory for energy production.
- Minerals also play a vital role in growth, bone health, fluid balance, and many other biological functions. Let’s take an instance minerals like zinc and magnesium are requisite in digestive enzyme function and the breakdown of food particles.
A sufficient intake of all micronutrients is mandatory for optimal health, as each one carries a specific role in our body. Deficiency in any micronutrient can lead to various health ailments, such as digestive issues and nutrient absorption problems.
Micronutrients on Hormonal Balance & Functionalities:
How many of you are facing hormonal issues? You might be surprised to learn that this can be due to a lack of micronutrients. Micronutrients play a significant role in hormone regulation, acting as essential cofactors and catalysts in various hormonal functionalities. Micronutrients like vitamin C, B6, and magnesium are essential for harmonizing the stress hormone cortisol. Deficiency in these nutrients can impact your body’s stress management.
Chromium, magnesium, and vitamin D are crucial for balancing insulin sensitivity and glucose metabolism. Insufficient levels can result in insulin resistance, which is a precursor to type 2 diabetes.
Micronutrients such as iodine, selenium, and zinc have an impact on thyroid hormone production regulating metabolism and growth. Deficiency in these nutrients can accelerate thyroid impairments, affecting energy levels and metabolic functions.
Vitamin E, B vitamins, zinc, and magnesium are required in the production and regulation of reproductive hormones like estrogen, progesterone, and testosterone. Deficiency in these nutrients can lead to menstrual irregularities, infertility, and mood disorders.
So, hereby, we get to know that micronutrients are essential for almost every biological process in the human body. You may wonder how to ensure the intake of micronutrients through diet. Here are some simple tips,
- Do a blood test to know any specific nutrient deficiency.
- Micronutrients are widely present in fruits and vegetables.
- Make your food plate colorful with all the seasonal vegetables.
- Blanch your leafy vegetables to ensure zero pesticides and food color.
- Keep variety in terms of vegetables and fruits in your diet.
- Eat a balanced meal.
- Prepare your dough with vegetable stuffing to enhance the vitamins and minerals in your Unleavened flatbread (chapathi).
- The combination of food is very important, as nutrient absorption may get impaired if inhibitors are present in the diet.
References:
The Importance of Nutrition in Menopause and Perimenopause—A Review – PMC (nih.gov)