Boost Health with Micronutrient-Rich Foods

Creator: Adeline Dorcas
Keywords: micronutrients rich foods, malnutrition, Micronutrient dense foods, Micronutrient foods, foods rich in vitamins and minerals, Micronutrient supplements, diet rich in Micronutrients, Micronutrient impact on health, Micronutrient deficiency, ways to incorporate Micronutrient foods in daily diet, remedy for Micronutrient deficiency, Micronutrients for vegetarian, Micronutrients for adults

Written by Adeline Dorcas, M.Sc, M.Phil (Food Service Management & Dietetics), Dr. Trupti Shirole

Article Reviewed by Dietitian Soundharya M. G, M. Sc Foods and Nutrition, Diabetes Educator on Oct 16, 2024

About

Malnutrition is not just hunger, stunting, or wasting. Deficiency in critical vitamins and minerals that typically go undiagnosed is also a prevalent form of malnutrition. The body requires micronutrients (vitamins and minerals) in small amounts to function properly. Micronutrient deficiency can wreak havoc on the immune system, impede growth and development, and, in severe cases, lead to death. This "hidden hunger" is caused by inadequate diets deficient in vital micronutrients.

Many factors contribute to poor diets, including a lack of availability, accessibility, price, desirability, convenience, and awareness about nutritious foods. Iron, zinc, folate, calcium, vitamin A, and vitamin B12 deficiency are among the most frequent micronutrient deficiencies that pose a public health risk in low- and middle-income nations.

Remedy for Micronutrient Deficiency

Staple food fortification, which adds synthetic nutrients to commonly consumed meals that are otherwise nutrient deficient, and biofortification, which involves breeding crops to increase their nutritional worth can help combat micronutrient deficiency. Micronutrient supplementation is also a significant option in many situations.

While micronutrient supplementation is always an option, including the best food sources for these micronutrients in your diet can improve your overall health. But remember that no single food item has all the elements you require, thus a diverse diet is more nutritious.

Micronutrient Impact on Health

A diet rich in micronutrients could help(1^✔):

Decrease inflammation
Reduce oxidative stress and cellular damage, which can lead to cancer and other disorders.
Improve digestion
Support healthy organ function

Lower the risk of diseases including type 2 diabetes and dementia

Ways to Incorporate Micronutrient Foods in Daily Diet

Firstly, limit or avoid highly processed foods that have a lot of calories but little nutritious value. Some of them even cause inflammation and harm your health. Then, gradually incorporate more nutritious meals comprising foods rich in vitamins and minerals into your diet.

Top Micronutrient Dense Foods to Include in Your Diet

Salmon

Oily fish, such as salmon, are rich in omega-3 fatty acids. They are important for the proper functioning of your brain, eyes, heart, blood vessels, lungs, immune system, and endocrine system.

Omega-3 fatty acids are vital nutrients i.e. you can only acquire them only from food. Each cell in your body needs omega-3 fatty acids(2^✔).

A 100-gram portion of wild Atlantic salmon includes approximately 2.2 grams (g) of omega-3 fatty acids and 25.4 grams of high-quality protein. It also contains vitamins and minerals like magnesium, potassium, selenium, and B vitamins.

Salmon tastes great and is relatively simple to prepare. It also makes you feel full while consuming comparatively few calories.

Sardine

Sardines are small, oily fish that can be consumed whole, including their organs and bones. They include most vitamins your body requires. They, like other fatty fish, are high in omega-3 fatty acids, which promote heart health. In addition, they contain less mercury than larger fish(3^✔).

Kale

Kale is a green leafy vegetable high in vitamins, minerals, fiber, antioxidants, and other bioactive substances. Brassicas, like kale and cabbage, contain cancer-fighting chemicals(4^✔). It contains vitamins C, A, K, and B6, as well as potassium, calcium, magnesium, copper, and manganese. A one-cup serving contains only nine calories.

Seaweed

There are numerous forms of seaweed. For example, nori is used to wrap sushi. Seaweed is rich in nutrients like calcium, iron, magnesium, and manganese. It is also high in iodine, a mineral your body needs to produce thyroid hormones(5^✔).

The polysaccharides and other minerals found in seaweed may also have antioxidant qualities. This means they may help protect against oxidative stress, which is linked to inflammation and other health problems.

Garlic

Garlic is both delicious and nutritious. It is highly nutritious and includes bioactive chemicals with known disease-fighting abilities. Garlic includes vitamin C, B1, B6, calcium, and potassium. It also contains copper, manganese, and selenium.

Allicin, a sulfur chemical in garlic, may lessen the risk of heart disease by(6^✔):

Lowering blood pressure
Lowering total cholesterol and LDL (bad) cholesterol
Increasing HDL (good cholesterol)

A high diet of vegetables from the garlic family has also been related to a reduced risk for stomach cancer(7^✔).

Shellfish

Clams, oysters, scallops, and mussels are examples of shellfish that can be extremely healthy. They are high in essential minerals including vitamin B12 and zinc. Clams are an excellent source of B vitamins, especially vitamin B12(8^✔). They also supply vitamin C, potassium, selenium, and iron.

Potatoes

Potatoes are good sources of potassium, magnesium, iron, copper, and manganese. They also have vitamin C and most B vitamins. They are high in fiber when eaten with the skins(9^✔).

People who consume potatoes are more likely to have higher amounts of key nutrients such as B vitamins, fiber, protein, and a variety of minerals than those who do not. However, there could be a variety of explanations for this. Potatoes are also high-satiety foods that contain resistant starch, making them satisfying and filling.

Liver

The liver stores essential nutrients for the body. As a meal, this makes animal liver extremely nutritious. Animal liver contains considerable levels of vitamin B12, B5, B6, niacin, and folate. It also has vitamin B2, vitamin A, copper, iron, phosphorus, zinc, and selenium(10^✔). Eating liver once a week helps to guarantee that you obtain enough of these essential nutrients.

Berries

Many berries have high levels of antioxidants. Blueberries, for example, have anthocyanins and other polyphenols. These chemicals can pass the blood-brain barrier and act as neuroprotectants(11^✔).

Eggs

Whole eggs are highly nutritious, earning them the nickname "nature's multivitamin." The yolk contains the majority of the nutrients. Eggs are a high-quality protein and healthy fat source, as well as a tasty food. Their high satiety rating implies you are less likely to feel hungry right after eating. As a result, eating eggs for breakfast may assist lose weight.

Egg yolks include vitamins, minerals, and a variety of potent compounds, including choline. They also include lutein and zeaxanthin, antioxidants that can protect your eyes and lower your risk of eye disorders such as cataracts and macular degeneration(12^✔). They are also inexpensive, tasty, and easy to cook.

Bitter Melon

Momordica charantia, often called bitter melon or bitter gourd, is a cucumber-shaped vegetable that contains antioxidants. It is widely grown in Asia, South America, and Africa and has long been used as a traditional medicine or therapeutic food in several areas.

According to research, the nutrients it includes help to:

Lower blood sugar levels in diabetics
Protects the brain and improves memory in Alzheimer's patients(13^✔)
Anticancer characteristics(14^✔)

One 130-g cup of cooked bitter melon has 53 calories and provides fiber, calcium, magnesium, potassium, vitamin B, K, C, and A.

Cocoa with Dark Chocolate

Cocoa powder provides iron, magnesium, copper, manganese, and antioxidants. A cup of cocoa with milk and no added sugar can be a healthy pleasure.

Eating dark chocolate with a cocoa content of 70 to 85% may lower the risk of high blood pressure, high cholesterol, and cardiovascular disease(15^✔). However, the nutrients obtained from consuming a moderate amount of chocolate are unlikely to provide major health benefits.

Nutrient-dense foods include a high concentration of nutrients per calorie. These include whole vegetables, fruits, chocolate, shellfish, eggs, and liver. Including these foods in your diet can increase its nutritional value.

However, the healthiest diet will always include as many fresh foods as possible and affordable, because no single food can deliver all of the nutrients your body requires.

References:

Micronutrient-dense foods to combat malnutrition - (https://www.gainhealth.org/media/news/micronutrient-dense-foods-combat-malnutrition#)
Omega-3 Fatty Acids - (https://www.ncbi.nlm.nih.gov/books/NBK564314/)
Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10153001/)
Antioxidant and Antiproliferative Activities of Kale (Brassica oleracea L. Var. acephala DC.) and Wild Cabbage (Brassica incana Ten.) Polyphenolic Extracts - (https://www.mdpi.com/1420-3049/28/4/1840)
An Overview to the Health Benefits of Seaweeds Consumption - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8232781/)
Garlic: a review of potential therapeutic effects - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/)
Association and mechanism of garlic consumption with gastrointestinal cancer risk: A systematic review and meta-analysis - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8867184/)
Broth from canned clams is suitable for use as an excellent source of free vitamin B12 - (https://pubmed.ncbi.nlm.nih.gov/22026331/)
Variation and genetic basis of mineral content in potato tubers and prospects for genomic selection - (https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2023.1301297/full)
Micro- and macroelement contents in the liver of farm and wild animals and the health risks involved in liver consumption - (https://pubmed.ncbi.nlm.nih.gov/30726514/)
Neuroinflammation: The Role of Anthocyanins as Neuroprotectants - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9886846/)
Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/)
The Effects of Momordica charantia on Type 2 Diabetes Mellitus and Alzheimer's Disease - (https://ncbi.nlm.nih.gov/pmc/articles/PMC10002567/)
Bitter melon: a panacea for inflammation and cancer - (https://pubmed.ncbi.nlm.nih.gov/26968675/)
Dark chocolate intake and cardiovascular diseases: a Mendelian randomization study - (https://www.nature.com/articles/s41598-023-50351-6)

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