Micronutrients, perhaps because micro, little known and often underestimated even if their lack is the cause of serious situations of malnutrition, even mortal, especially in developing countries where it is not so obvious to be able to choose what to eat and when. Even those who can choose and choose badly can forget about micronutrients paying the effects.
Micronutrients: what they are
The micronutrients are the vitamins (A, B, C, D, E, K), minerals, such as calcium and phosphorus, and trace elements, such as iron, zinc, selenium. I'm substances capable of improving the nutritional value of foods and this is why problems can arise when the right amount is not taken. If you eat too little, you certainly have a micronutrient deficiency, but it can also occur when you eat a lot and badly.
Micronutrients and macronutrients
Micronutrients they are no less important than macronutrients, are the two groups into which nutrients are divided and therefore both are essential for the body to stay alive, to grow, so that its structures are renewed as is normal and healthy.
THE micronutrients are the nutrients that are supplied to the body in small quantities, on the contrary, macronutrients are released in greater quantities and can be divided into carbohydrates, proteins, fats, fibers and water.
If you analyze a food, you are in it micronutrients and macronutrients in varying proportions, to adopt a balanced diet it is therefore necessary to know the properties of what is ingested and make sure that the accounts add up.
Macronutrients: what they are
While we're talking about micronutrients, let's take a quick rundown on macronutrients also to clarify that they are not the same thing but coexist in the same foods.
Carbohydrates, or carbohydrates, are macronutrients, they function as an energy fuel and are found above all in starches, cereals, bread, legumes, in fruits, potatoes, honey, flour, dried fruit and jams. Even the proteins are macronutrients as are amino acids, all made up of four main elements: Carbon, nitrogen, oxygen and hydrogen, essential for most of the vital functions for the body.
Micronutrients: where they are found
If we fail to fill up on micronutrients with what we eat, we can also find it in products such as supplements, also for sale online, on Amazon, as in the case of this Eunova Multi micronutrients. One pack of 120 capsules costs 61 euros, ensures micronutrients for many days and can help those who do not have a healthy diet while correcting it.
There are micronutrients that usually they are "forgotten" and more frequently lacking. Here are the top five: vitamins D, E and A, Omega-3 fatty acids and Magnesium.
There vitamin D is in first place, it helps the body absorb calcium, activates various neuromuscular and immune system functions and reduces inflammation. There Vitamin E regulates various biological activities, from blood pressure to muscle contraction while A is the basis of many important processes on which our overall health depends.
The Omega 3 essential are an integral part of cell membranes and help regulate blood lipids, play an important role in cognitive and behavioral aspects, magnesium it is linked to the enzymes that control everything, from blood pressure and blood sugar levels to muscle and nerve activity.
In order not to fall into fault with the most important micronutrients to take, that's where we find them.
Vitamin D is found in fatty fish, beef liver, many cheeses and egg yolk and should be combined with sunlight, vitamin E it is present in nuts, seeds, vegetable oils and green leafy vegetables.
The Omega-3, in the various forms ALA, EPA and DHA, can be eaten by eating salmon, cod, mackerel, tuna, eggs, chicken and beef that have been grass-fed, or dark green leafy vegetables, flaxseed, hemp seeds, nuts and vegetable oils such as avocado, canola , flax seeds, peanuts and olive oil. The magnesium it is found in dark leafy vegetables, nuts and some seeds, fish and beans, whole grains, nuts and dark chocolate.
Micronutrients in pregnancy
The very important micronutrient in pregnancy, but in truth they all are, it is there vitamin A which, in addition to supporting vision, the immune system and reproduction, is essential for the development of the fetus. It should always be taken in sufficient quantities as it helps the heart, lungs, kidneys and other organs function.
Those who are not sure they are eating enough can do a check, they find it in meat, salmon and other fatty fish, green leafy vegetables, orange and yellow fruits and dairy products.
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