Micronutrients include vitamins and minerals which play a crucial part in our diet. These nutrients are required for healthy growth, development, metabolism, and physiologic functions. All these nutrients have been provided from a variety of foods.
Dr. Eileen Canday, HOD, Nutrition at Sir HN Reliance Foundation Hospital says, “Water soluble vitamins include Vitamin B and Vitamin C. These vitamins disintegrate in water and need to be consumed in recommended amounts as a part of the daily diet. Toxicity of these vitamins is rare since excess amounts are flushed out through urine for a healthy individual. They aid in essential biological processes for energy production and antioxidant activities. These nutrients can be obtained from oranges, amla, green leafy vegetables, whole grains, millets.“
Deficiency of vitamins and minerals
Fat soluble vitamins include A, D, E, and K, these are better absorbed when consumed with fat containing meals. Excess consumption in a supplemental form can lead to toxicity since these are stored in the liver. These are crucial for the optimal functioning of the immune system and eye health. These nutrients can be obtained from almonds, walnuts, green leafy vegetables, carrots, pumpkin, dairy products.
According to Dr. Canday, “Minerals like calcium, magnesium, sodium, and potassium are essential for the maintenance of healthy bones and muscles, assist in regulating your blood pressure and aid in providing immunity. These nutrients can be obtained from coconut water, dairy products, nuts and fried fruits. Other trace minerals like iron, manganese, copper, zinc, selenium, and other minerals are crucial for the optimal functioning of the nervous system, muscles, and to repair cell damage.”
“The best way to ensure that all nutrient requirements are being met is by following a balanced diet consisting of whole grain cereals, pulses, a variety of fruits and vegetables, nuts and seeds, lean meats like chicken and fish. Nutrient dense dishes can be included in the diet in the form of fruit and nut ladoos, smoothies, parfaits, mixed vegetable khichdi, milk based kheers naturally sweetened with dried fruits,” advises Dr. Canday.
