The importance of Micro-nutrients for a Balanced Healthy Diet

As mentioned earlier micro-nutrients are an important component of a balanced healthy diet. They are needed by our bodies in minor quantities (usually in milligrams and micrograms) but are extremely important to maintain normal health.

The dietary classes in the micro-nutrient group are vitamins, minerals and dietary fiber.

A - Vitamins

There are two main types of vitamins:

1. Water soluble vitamins which include Vitamin C and the B-group vitamins
and
2. Fat soluble vitamins (Vitamins A, D, E, K).

Vitamins are abundantly present in fresh fruits, vegetables, and to some extent in sea foods, milk and milk products, eggs, nuts and oil seeds, and also to a lesser extent in cereals and grains.

They are needed in minor quantities, but if these minor quantities are not supplied through our daily diet, it can result in a variety of deficiency disorders like night blindness, loose gums and teeth, dermatitis, stunted growth, and decreased immunity to common illnesses.

Add a variety of fruits and vegetables to your daily diet and that will provide your daily need of vitamins.

B - Minerals

There are a variety of minerals needed by our body in very small quantities. They are calcium, phosphorus, sodium, potassium, magnesium, manganese, copper, zinc, iron, selenium, etc.

These minerals are extremely important for various metabolic functions that take place in our bodies. They are also important for strong bones and teeth, healthy skin, bright eyes, healthy hair, intellectual sharpness, and also to maintain good energy levels. Deficiency of these minerals can also cause deficiency disorders like anemia, poor sight, fatigue, stunted growth, loss of hair, etc.

These minerals are present in fresh or dried fruits, vegetables, nuts and seeds, meats, eggs, milk and milk products. Including a lot of these in your diet will ensure a balanced supply of these nutrients to our body.

C - Dietary fiber

Dietary fiber is present in plant based foods like cereals, grains, nuts, seeds, beans, legumes, fruits and vegetables. It is not digested in our intestines, but it absorbs water, provides the roughage and bulk needed by the contents of the intestines to move easily through the intestines, regulates our blood sugar and cholesterol and also keeps the evacuation of bowel regular.

Inadequate amounts of dietary fiber can result in constipation, hemorrhoids, and also colon cancer. Adding a lot of fruits, vegetables and other plant based foods provides the necessary dietary fiber in our diet.

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