How can you prevent micronutrient deficiencies in your diet?

Getting all the nutrients (macros & micros) into your system is the simplest yet most complicated enigma in the health industry. The answer is that, one needs to understand how to balance the food groups. The Food pyramid, The my plate concept etc. makes it easier for us to understand the food groups well and add variety into our meals in the right portion. The more variety on your plate, more the nutrient value. However, the quality of the food that you choose also makes a tremendous difference in digestion and absorption of these nutrients. Wholesome, Fresh and locally produced food do add more digestive benefits improving the gut microbiota. Processed and refined form of foods should be undoubtedly the least important dietary component.

Traditional recipies and cooking methods often ensure nutrients are combined to make them more bioavailable, in addition improving the quality & taste of the food itself. For eg: steaming followed by a short sauteing & stir frying green leafy vegetables and even carrots ensures their vit C content remains better bioavailable. The addition of fat in the form of ghee aids in binding the nutrients of the dish and better absorption and digestion.

Eating a wide variety of foods is the easiest way to ensure you're getting enough micronutrients in your diet. Speaking with a Registered Dietitian can help you make sure you're not missing out on anything, especially if you have a specific dietary situation e.g. veganism. We can also offer advice on the best cooking and food-handling practices to ensure that the nutrients are not lost during preparation!

Aim to eat the following in the course of one week: - 5 different grains - 5 different dals or pulses - 7 different vegetables - 5 different fruits - 5 different nuts and seeds This ensures that we get plenty of micronutrients owing to the variety in nutrient profiles of the varied ingredients. Also, waiting such a variety of plant based foods through the week also improves our gut flora and improves digestive as well as overall health when continued in the long term.

Traditional cooking styles often involve using a wide array of ingredients, incorporating various food groups such as grains, vegetables, fruits, legumes, and spices. This variety inherently brings a multitude of micronutrients to the table, ensuring a more balanced intake of essential vitamins and minerals. Slow cooking techniques, like simmering or stewing, help preserve the nutrients in vegetables and meats that might otherwise be lost through higher heat methods.

Micronutrients although very minute in concentration but plays a leading role in diet . Fortification of food helps to achieve the desired level . Fortified food not only provides desired micronutrients but also nurished body abilities to tackle disease.

Fortified foods are enriched with specific vitamins and minerals to bolster their nutritional content. This targeted approach can be particularly beneficial in instances where obtaining sufficient nutrients solely from natural sources may be challenging.

An example i can cite is the consumption of bio fortified foods such as orange fleshed sweet potato which is a good source of carotenoids that is a precursor of vitamin A can help prevent vitamin A deficiency. It also has nutrients like iron, potassium and phosphorus.

Food fortification which is the addition of nutrients to food vehicles during processing or at the point of consumption is a cost-effective strategy to address micronutrient deficiences. This is especially important for the prevention of anaemia, which is very severe in most of our developing countries. I am therefore convinced consuming fortified foods by the general population and moreso by those whose risk for micronutrient deficiencies is high such as children, pregnant and breastfeeding women as well as adolescents and elderly should be promoted. Achieving this comes with investment in fortification by the government, private sector and development partners. A good enabling environment for the initiative is paramout.

Supplementation can be a valuable tool to address specific micronutrient deficiencies when obtaining these nutrients through diet alone is challenging. It's essential, however, to approach supplementation with a targeted and informed perspective. Consultation with a healthcare professional or a registered dietitian is crucial to identify individual needs, determine appropriate supplement types and dosages, and monitor efficacy.

When the deficiencies are chronic, the best way to deal with such cases is use of targeted supplementation. Even though many nutritional supplements are available across the counter especially in India. It is important that all supplements be taken under the guidance of a doctor or qualified Dietitian for the recommended duration to avoid overdose or toxicity.

Supplements can be very helpful, when taking them in the right quantity and form. For instance, iron in powder format will be absorbed much better by our bodies. It is important to know which micronutrients to take what way, and if some food combinations should be avoided.

Natural supplements, organic, plant based supplements play a major role in today's fast paced lifestyle, as we have so many loopholes in achieving optimum Nutrition from our food. The compromised quality of produce, the lack of time for cooking, the lack of time for eating on time are to name a few. But supplements should be supplementary, they can't take the place of real, home cooked, lovingly made food, eaten with family and friends, licking the fingers, in loving atmosphere and then having the burp of satisfaction.

As a Naturopath, the clinical aim is to support the body. During some stages of life, supplementation may be necessary: before conception (to support detoxification for a healthy pregnancy) or during pregnancy... Individuals experiencing extreme levels of stress may also require support to counteract the excessive demands on their body and support cellular function (including DNA-protective mechanisms). Most of us require vitamin D top-ups during winter. However, supplements are not designed to make up for a bad diet. Supermarket/cheaper supplements may contain man-made nutrients that the body cannot assimilate or do not supply the dosage shown on the back of the label. Not all supplements are created equal! Never supplement unsupervised.

I can't emphasize enough on the benefits of growing your own food. It not only is a great way to connect to nature, but also to ensure great food quality in terms of both nutrition and taste if done right. Thus helping in preventing many micronutrients deficiencies.

Cultivating your own food can be a proactive strategy to prevent micronutrient deficiencies. Growing a variety of fruits, vegetables, and herbs at home provides a direct and reliable source of fresh, nutrient-rich produce. This hands-on approach allows for greater control over cultivation methods, promoting organic practices and minimizing the use of pesticides. Additionally, homegrown produce typically retains more nutrients since it can be consumed shortly after harvest

I have experimented with growing my own food from the age of 8. To this day, I use all available space to grow sun-ripe 100% organic berries and vegetables that taste the way nature intended. I could never buy tasteless, warehouse-ripen plants. Not only do I enjoy these foods but gardening is also part of my mental health and mindfulness routine. 30 minutes in the garden daily offers me more than any meditation session I have ever done. You don't have to have a huge garden to grow your own food. Try it out!

I grow some veggies in my kitchen garden, and feeling so happy to have it on my dining table. It helps you to maintain the quality, you get connected with mother nature, it relaxes your nerves and your kids learn some traditional wisdom. It's an immense pleasure to grow your own food. If circumstances permit, one must have a cow/buffalo in the backyard to have the finest dairy products also.

Pour tous et encore plus particulièrement pour les "urbains" ayant rarement un accès à un jardin, penser aux "super aliments" tels que les graines germées (véritables bombes énergétiques), les jeunes pousses de blé ou d'orge permettant de réaliser de délicieux jus verts 100 % vitamines et minéraux. Etc

Micronutrients are required in minute amounts, but a lack of them in the diet can lead to deficiencies. These tiny nutrients are easily found in your home cooked meals, but the goal is to make them as bioavailable as possible. These nutrients are critical for everyone's health and well-being, so eating local and seasonal foods should be done on a daily basis.

In my experience, the most effective way to prevent micronutrient deficiencies in diet is to focus on a strategy that combines the following: - Raising awareness about micronutrients and the negative health outcomes of their deficiency. Most individuals tend to concentrate solely on macronutrients such as carbohydrates, protein, and fat. - Consume a well-balanced diet that includes a variety of food groups to ensure receiving all the essential nutrients. - It is important to have regular health check-ups for nutritional assessment and to take supplements as instructed by doctors. - Eat more organic whole foods. - Carefully curate your food list if you are on a special diet.

Being aware of your local risk factors is important to avoid trace nutrient deficiencies. In my own country we have soils that are low in a number of nutrients. While some farmers use specialist proprietary soil treatments, salt licks and drenches for animals others force growth through less ethical practices. So not all locally grown foods will have decent levels of nutrients. Also, few doctors are aware of the signs and symptoms of nutrient deficiencies, so it helps to have on the team a dietitian with a strong knowledge of the manifestations of trace nutrient deficiencies and the likely risk factors for deficiencies. A

Consideration!! Some foods that have been fortified also contain nutrients that are either superfluous or in a useless form. These frequently serve little purpose other than to grab customers' attention; they offer no obvious advantages. Skim milk, for instance, is frequently supplemented with vitamins A and D. These are fat-soluble vitamins, but the body can not effectively digest and absorb them from skim milk because of its low-fat content. To properly meet your nutritional needs, it is crucial that you make an informed selection before purchasing and consuming fortified foods.

Balance diet is key factor in preventing nutritional deficiency. For example taking complementary foods, it works together to enhance nutrient absorption or provide a more complete nutrient profile: Rice and Beans (Dal): Together they form a complete protein, providing all essential amino acids. Spinach and Tomatoes: Vitamin C in tomatoes helps in the absorption of iron from spinach. Whole Grain Bread and Peanut Butter: Combines carbohydrates with healthy fats and proteins.