Micronutrients
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Intro
It is easy to forget that our bodies are literally being continually rebuilt by what we eat and drink. Food and water contain essential nutrients which our bodies and brains absolutely need.
These compounds enable our amazing biological machines to function. They are vital for energy, mood, growth, repair, disease prevention and for overcoming disease, including a virus like COVID-19.
Forget carnivore, herbivore, vegetarian, vegan, plant-based and organic for a while, and please put carb, ketone and calorie focused diets to one side just for now.
There’ll be no lecturing about what we shouldn’t be eating because while all of these are super important topics, they can also be overwhelming and divisive.
In order to immediately begin increasing our health (and immune system), we simply need to introduce more nutrient-dense foods, or nutrient diversity, into our diet.
Micronutrients
Micronutrients are vitamins and minerals contained in foods in small amounts; yet they are what’s essential for optimal immune function, blood flow, fluid balance and countless other chemical processes.
Water also contains essential minerals, so drink LOTS of water.
As you can see from the micronutrient food list below, many of the world’s most nutrient-dense foods are common foods found in normal supermarkets and shops around the world.
Plan meals by eating foods from the list below, and you will be repairing and rebuilding your body at the cellular level for optimal health and fitness. Remember that vitamins and minerals are the body’s main building blocks.
Be sure to read to the bottom where I give some final comments on drinks, milk products, corn and fructose, and consider signing up for updates from me.
Some of the most nutrient-dense foods on the planet:
avocados
almonds
asparagus
bell peppers
berries (blueberries, raspberries, strawberries)
black-eyed peas
broccoli
brussels sprouts
cacao / dark chocolate (at least 70%)
cabbage
carrots
cauliflower
cashews
chia seeds
chickpeas
collard greens
flax (linseeds)
garlic
ginger
hemp seeds
pastured eggs
kale
kidney beans
lettuce
liver
mangoes
mushrooms
mustard greens
okra
onions
pak choi
pecan nuts
prunes
radishes / radish greens
sardines
sauerkraut
seaweed
spinach
spirulina
squash (pumpkin)
sweet potatoes
tofu
turmeric
turnip greens
walnuts
watermelon
wheat germ
The Takeaway
The road to longevity and the highest quality of health and life can take different first steps, but none are more powerful than the food we put into our bodies.
If you are interested in diving deeper, I recommend Harvard University’s nutrients list.
Simply replace what you are eating now with as many micronutrient-dense foods as possible, and you will be boosting your immune system, your mood, energy levels, and enabling your body to rebuild into a disease fighting machine.
In the next article, I will explain macronutrients (carbohydrates, protein and fat). I hope you found this information very useful.
Let me know which micronutrients you regularly eat and recommend. 🙂
notes: milk products like cheese and yogurt are not included because of lactose intolerance and other risks; eat bell peppers (nightshades) with caution; sweetcorn is a high carb (starchy) overeaten grain (not a vegetable) with low nutrient-density compared to veg; most fruits are high in sugar (fructose) and the same micronutrients are also available in veg (one bell pepper has more vitamin c than an orange); water, all tea, some coffee and occasional red wine is healthy, fruit juices, sodas and alcohol in general are not. This article does not substitute medical professional advice.
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Teaching at Nottingham University, Summer 2019
