Micronutrients Part 1: Nourishing More Eating Less

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I’ve been writing about micronutrients independently, but right now I feel the need to do it in an integrated way so we can better understand that our body works as an integrated system and that our health must be constructed minute by minute with more conscious decisions to reconnect ourselves to our bodies and all that they mean, when we really want to enhance our energy and our health in the present.

Micronutrients are nutrients that the body needs in small amounts to function properly. In this group we find vitamins and minerals, which can be found in greater quantities, and with a better level of absorption, and in less volume of food in functional foods. As we have discussed before, the intestine is the place where absorption of nutrients occurs (click here to read the full article on absorption of nutrients), it is for this reason that it it is very important that we learn to perceive what our body wants to transmit to us. Through the chemical reactions that occur, such as the lack, the increase or the balance of our energy, the pains or the calm flow, the alterations in our normal vital functions, all this is the response to a chemical reaction within our organism (which, clearly, is also related to our mental and emotional state – click here to read the article of sublimation of our mental reality and click here to read the article of sublimation of our emotions).

Each of the cells in our body needs an appropriate amount of water, which in order to be retained needs the presence of minerals, nowadays we need to include in our diet the consumption of sea salt, or Himalayan, to mineralize the water we consume and adjust the levels of iodine in our bodies. An adequate amount of healthy fats is necessary for the body to perform some specific processes of assimilation and transport of essential vitamins. All the processes in our body are connected to bring us health, for that, it is important that we begin to invest in learning to adapt the diet that best fits each one of us, remember that we are all different and, for this reason, it is necessary that we give more attention to our body and integrate foods of greater nutritional value to our diet. Here we have some foods that are excellent sources of nutrients and that we can include in our diet to make our own body processes more efficient:

  1. Flaxseed: this seed contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins E, B1, B2, B3, B5. B6 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is leaving 20 grams of seeds to soak (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them liquefied with a fruit of our preference.

  2. Almond: this fruit contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins C, E, B1, B3, B6, B9 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is to leave 20 grams of almonds soaking (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them with a fruit of our preference.

  3. Broccoli: this vegetable contains more nutrients than the others, since it has large amounts of vitamin C, folic acid and beta-carotene, potassium, calcium, iron, selenium, vitamin E. The best way to consume it, is cooking it with whatever we are eating, as with rice, to improve the absorption of its nutrients.

  4. Olive Oil: this oil contains vitamin E and vitamin K, which makes it beneficial for our circulatory system and to maintain a correct coagulation. The best way to consume it is to use 2 tablespoons, at room temperature, alone or as an accompaniment to a meal. It is important that we choose oil packed in dark glass bottles to maintain the nutrients and the quality, and avoid oxidation by sunlight.

Let’s be more aware of the reasons why we consume the food we consume. Much of what we eat may have been the unconscious habit of many people for many generations, but today we have much more information and food available to learn to choose what is good for ourselves. Let’s try diets with more nutrient-rich foods and see our energy increase in all areas of our lives.

Love,
Ángel

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