Micronutrients are the tiny vitamins and minerals that keep our bodies running like a well-oiled machine. Even though they are needed in small amounts, micronutrients play a massive role in our everyday health. From boosting your immune system to improving focus, strengthening bones, and keeping your skin glowing, these nutrients are true health superheroes.
Nutrients like vitamin C, vitamin D, iron, and calcium, help your body perform hundreds of important functions every single day. The best way to get them is through colorful, healthy foods such as fruits, vegetables, whole grains, dairy products, and lean proteins. Think of your plate as fuel for your body, the more balanced and vibrant it is, the better you will feel.
Specific colours are often associated with specific nutrients. So, the more colourful your plate is, the better!
- Red foods like tomatoes, beets, cherries, strawberries and red peppers help maintain your heart and brain health.
- Orange foods like oranges, carrots, pumpkins, peppers, and apricots are good for the eyes and skin. Orange foods also contain potassium, which is helpful in regulating blood pressure and keeping your muscles healthy.
- Green foods like leafy vegetables, peppers, avocados, and kiwis support your immune system to keep you strong and healthy.
Let’s be honest: life gets busy. Fast food, skipped meals, and hectic schedules can make it difficult to get all the nutrients we need. That’s why supplements have become so popular. Multivitamins, fish oil, and protein powders can help fill nutritional gaps and support overall wellness when used properly.
Some common supplements include:
- Vitamin D: Vitamin D plays a big role in keeping the bones healthy and supporting your immune system. Foods that contain vitamin D are limited, but include eggs and fish. Since foods rich in vitamin D are limited, it is recommended to take a supplement between Thanksgiving and Easter if you live in a cold climate with little sun.
- Iron: Iron is an important mineral that supports oxygen distribution in the body, brain function, and the immune system. Iron rich foods include red meat, dark leafy green vegetables, lentils and oatmeal. Avoid eating calcium rich foods like dairy with iron rich foods, as calcium can block the body from absorbing the iron. Pair iron rich foods with vitamin C rich foods like bell peppers, berries, citrus fruits, and broccoli to increase iron absorption. Only supplement with iron if directed by a healthcare professional.
Still, supplements are not magic pills. Taking too much can sometimes do more harm than good. The key is balance, using supplements wisely while focusing on healthy eating and lifestyle habits.
