Do you sometimes feel tired and lifeless? Even though we eat, sometimes our body may not get the proper nutrition it needs. There are certain types of nutrients that our body needs to stay healthy. That's what we're going to talk about today. These are vitamins and minerals , or in medical terms, micronutrients.
What are these micronutrients?
Okay, let's put this simply. There are two main types of nutrients in every food we eat.
1. Macronutrients: These are carbohydrates, proteins, and fats . They are like the main ingredients needed to build a house. That is, bricks, cement, and sand. The body needs these in large amounts every day to gain energy, grow, and perform daily tasks.
2. Micronutrients: These are vitamins and minerals. After we built that house, it's like the small but essential things that we need to get things done. Think of things like wiring, bulbs, faucets, and screws. They're small in size, but you can't do your homework without them, right? That's how micronutrients are for the body. They're essential in small amounts for almost every process in our body.
The amount of micronutrients you need can vary depending on your age, gender, and health status . If your body is deficient in any micronutrient for a long time, it can lead to various health problems. However, serious vitamin deficiencies are rare in Sri Lanka due to our diet.
What are the main types of micronutrients?
There are four main types of micronutrients that we should include in our diet. Let's take a look at what they are, what they do for the body, and what foods we can get them from.
| Micronutrient type | How is it important for the body? | These are abundant foods. |
|---|---|---|
| Water-soluble vitamins (e.g. Vitamin C, B vitamins) | These cannot be stored in the body, so they must be obtained from food every day. They help produce energy and strengthen cells (especially red blood cells). | Limes, oranges, grapefruits, guavas, fish, chilies, greens, eggs, fish, lean meats. |
| Fat-soluble vitamins (e.g. vitamins A, D, E, K) | These can be stored in the body's fatty tissues and liver. They are essential for eyesight, the immune system, and wound healing. | Carrots, sweet potatoes, pumpkin, dark green vegetables, soy, almonds, milk. |
| Microminerals (e.g. calcium, magnesium, sodium, potassium) | Very important for strengthening bones and teeth, muscle function, and controlling blood pressure. | Milk and milk products, lentils, chickpeas, bananas, fish. |
| Trace minerals (e.g. iron, zinc, copper, selenium) | These are needed in very small amounts, but are essential for muscle health, nervous system function, and cell repair. | Seafood (such as oysters), spinach, cashews, peanuts, legumes (soy, chickpeas). |
How do you get these nutrients from food?
Most experts agree that the best and easiest way to get all of these nutrients is to eat a varied, balanced diet .
Remember, not all foods contain all these nutrients. That's why we always say to eat a variety of colorful vegetables, fruits, and foods. Try to include a rainbow of colorful foods on your plate.
For example, if you eat spinach salad one day, make carrot sambol the next. Eat an orange while eating a guava the next. This variety ensures that your body gets almost all the nutrients it needs.
Additionally, some processed foods on the market (e.g., some flours, breakfast cereals) are fortified with these vitamins and minerals. You can find out more about this by reading the nutrition label on the food you buy.
Let's also learn about vitamin supplements.
You may be wondering, "Am I getting the nutrition I need from the food I eat?" If you have any doubts, the best thing to do is to talk to your family doctor about this.
The most important thing is not to go to the pharmacy on your own and start taking vitamin pills or other supplements without medical advice.
Your doctor may recommend blood tests to check for any nutrient deficiencies in your body, if necessary. Only if a deficiency is confirmed will he or she recommend a suitable dietary supplement for you.
- Multivitamins: These are supplements that many people use, containing several vitamins and minerals in a single pill.
- Single-nutrient supplements: You may be deficient in just iron or vitamin D. In such cases, your doctor may prescribe a supplement that contains just that nutrient.
But remember this: Nutritional supplements are never a substitute for a good diet. They should only be used in addition to a balanced diet and only if a doctor has diagnosed and recommended a deficiency.
The type and amount of vitamins you need will vary depending on your age, gender, whether you are pregnant, and whether you have other medical conditions. Therefore, only your doctor knows what is best for you.
Take-Home Message
- Micronutrients are vitamins and minerals that our bodies need in very small amounts to stay healthy.
- The best and safest way to get these nutrients is to eat a balanced diet that includes a variety of colorful vegetables, fruits, grains, meat, and fish.
- Nutritional supplements are not a substitute for a good diet. They should only be used under medical advice and when a deficiency is present.
- Avoid taking vitamins or other nutritional supplements on your own. Always consult your doctor before starting any supplement.
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