Micronutrients: How to Live a Nutrient Rich Life
In order to reach our optimal health, it is important not only to focus on getting active, but also on how we are feeding our bodies. Here at Kaizen Naturals® we believe that how you fuel your body is as important as how you move your body. Which is why we want to help you live your best, most nutrient-rich life!
In the fitness industry, it is a common practice to count macronutrients (macros). Doing this, and manipulating your calories, can help you to achieve your goals, whether that is building muscle, maintaining your body weight and composition, or losing fat. But did you know that watching your micronutrient intake is equally, if not more important, for your overall health and well-being?
You probably want to be the healthiest version of yourself but may not be familiar with micronutrients. That’s where we come in. We will break it down for you and fill you in on everything you need to know in order to fuel your body for peak performance and optimal health.
Let’s start at the beginning.
What Exactly Are Micronutrients?
Micronutrients include vitamins and minerals which are crucial for proper functioning of the body and can aid in the prevention and treatment of various diseases and conditions.
Micronutrients are found in foods, are required in smaller quantities than macros, and do not contain calories.
Each vitamin and mineral plays a different role in your health and well-being. While vitamin A is essential for eye health, vitamin D is important for the development and maintenance of bones and teeth. While vitamins B12 and B6 help the body to metabolize carbohydrates, fats and proteins, vitamin C aids in collagen production. Each vitamin is needed in appropriate amounts for your body to function optimally.
As most of us know, calcium helps build strong bones. But did you know that magnesium helps maintain proper muscle functioning? Or that zinc helps to maintain healthy bones, hair, nails and skin? Each mineral has a unique function within the body. And each is equally important for optimum health.
How Much Do You Need?
The Food and Nutrition Board of the National Research Council has calculated the recommended daily allowance (RDA) for both males and females at various ages. The RDA includes the recommended nutrient and calorie intake per day for the maintenance of good health.
You can find your daily recommendation for each nutrient here.
Now that you know what each micronutrient can do for you and how much your body needs, you’re probably wondering where you can find them all.
We’ve gathered a list of the best foods for each vitamin and mineral:
Tips for Getting Enough
It can seem daunting trying ensure you are getting appropriate amounts of every micronutrient. But fear not! We have compiled a list of our top tips for hitting your micronutrient recommendations.
- Incorporate nutrient-rich foods, such as fruits, vegetables and legumes, into every meal. Whether you eat three large meals or six small meals per day, pack them full of goodness. Find ways to sneak veggies in, like turning your shake into a smoothie and adding fruits and vegetables, switch to homemade protein bars full of nuts and seeds. Bonus: more veggies will leave you feeling fuller for longer, with less calories.
- Eat Fresh. Eat raw. Loss and damage of micronutrients can occur due to several factors, including exposure to high temperatures and light. Eat raw and fresh veggies when you can to ensure the highest micronutrient intake.
- Include whole foods (whole wheat, whole grain) in your diet. Whole grains are often a source of fibre and are typically low in fat. Whole grains will also typically contain more nutrients than the white versions. Opt for a piece of whole grain toast instead of white and reap the benefits of that extra bit of vitamin E.
Kaizen Naturals® Smoothie Recipe Book
To make living your best, most nutrient-rich life just a little bit easier, we have put together a Smoothie Recipe Book for you. Not only does this recipe book feature 18 delicious smoothie variations from Chocolate Chip Cookie Dough to Berry Avocado, it can also help to ensure that you are consuming enough micronutrients and the proper amounts of macronutrients in your diet. With a breakdown of the three types of protein (as well as other supplements) offered by Kaizen Naturals®, this recipe book will be the perfect addition to your healthy lifestyle.
Adding variety and creating sweet-tooth satisfying (yet still healthy) recipes will ensure that you continue to consistently choose natural foods and it will help make your natural, micronutrient-rich diet more sustainable long-term.
You can download the Kaizen Naturals® Smoothie Recipe Book here.
Give your body what it really needs. Fuel up with micronutrient-rich foods and take note of the amazing benefits. Your body will thank you.