When you pick up a new food in the grocery store and look at a nutrition label, where do your eyes first land? Do you instantly look at the calories or grams of carbs, protein and fat per serving? You’re not alone. We often choose foods based solely on their macronutrient content (carbs, protein and fat) without thinking much about what micronutrients (vitamins and minerals) they provide.
Micronutrients are often overshadowed because they make up a much smaller part of our diet than the macronutrients. Micronutrients get less of our mindshare, too, because they don’t impact our weight the way the macros do.
Though they may seem less significant, vitamins and minerals are actually just as critical as the calories we eat. They play critical roles in the structure of our bodies. For example, calcium mineralizes our bones, and Vitamin C makes our collagen strong. Micronutrients also impact how well our bodies function:
The list goes on and on. The takeaway point is this: even though we need less of them in our diet than macronutrients, vitamins and minerals are no less important to our health.
It’s not necessary to know every function of every vitamin and mineral to understand their importance. There is a dizzying number of details and the scientific research changes almost daily. The idea behind this infographic is to show you just some of the major functions of these micronutrients, and some of the foods you’ll find them in. Instead of putting together an exhaustive list, I thought it’d be more beneficial to share some tips on how to get the most micronutrients from the foods you eat.
How to Maximize Those Micros:
Eat from every food group. Protein foods, dairy, grains, fruits and veggies can all be great sources of vitamins and minerals. But no single food, or food group, is a great source of everything. At mealtime, fill your plate with 3-4 food groups, and try to incorporate the ones you miss into snacks throughout the day. For example, if you have a bowl of cereal with milk and a hard boiled egg for breakfast, grab a piece of fruit to snack on later in the day.
Incorporate lots of color. Micronutrients contribute color to foods. These colors are often associated with certain vitamins and minerals. Eating a rainbow of colorful fruits and vegetables is an easy way to make sure you’re getting a great variety of micronutrients.
Eat fresh or frozen when you can. Food processing, as well as exposure to light and air, can degrade important vitamins and minerals
Know a few kitchen basics. Certain vitamins and minerals can be lost or broken down in cooking, while others can be better digested and absorbed when paired with certain foods. Here are a few rules of thumb:
Choose foods over supplements. Vitamin and mineral supplements can be beneficial when treating nutrient deficiencies or certain medical conditions, but for most of us, they’re not necessary. It’s possible to get a wide variety of micronutrients, and plenty of them, from a healthy, well-balanced diet.
As you make decisions about what foods to eat, keep in mind it’s not all about calories, carbs, protein and fat. It’s entirely possible to be malnourished from a lack of micronutrients even if you’re eating plenty of calories and macronutrients! A vitamin and mineral-rich diet is essential for good health. And the best way to get enough of these is by eating a healthy variety of colorful foods from the different food groups.
Check back tomorrow for a brief wrap-up of the Nutrition 101 series, and my top 5 tips to eat more nutritiously!
Elle Penner, M.P.H., R.D., is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, as well as an active runner and food-enthusiast. For more healthy recipes and fitness inspiration, check out her healthy lifestyle blog and connect with her on Pinterest & Twitter.
A survey of more than 11,000 U.S. consumers last year shows we’re paying more attention to how much...18 Comments / July 11, 2014
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