Top 5 Micronutrient-Rich Foods You Need to Add to Your Diet

In an ideal world, all food that you consume should be enough to meet your nutritional needs. Alas! That's not how the world works. If you want to have a balanced diet, rich in nutrients, there are certain healthy and nutritious foods you need to add to your grocery list. Let's get a better understanding of what micronutrients are, why they're important and how you can include them in your diet.

What are Micronutrients and Why are they Important For Health?

The human body has an innate need for micronutrients which warrant proper growth and development. Micronutrients consist of vitamins and minerals. The proportion in which they should be consumed differs based on age and gender. It is important for the well-being of your body to choose a diet that is rich in nutrients. Let us delve into the specifics of micronutrient foods and their importance in our diet. Nutrient-dense foods are primarily low in bad fats, sodium, sugar and starch. Some naturally forming nutrient-rich foods are vegetables, fruits, lean meats, dairy products, nuts, whole grains and seeds. It is necessary to include healthy and nutritious food in your diet and maintain a healthy distance from junk food. As they say, a healthy body is the key to a healthy mind.

The Types of Micronutrients

Now, let's get to know the different kinds of micronutrients that exist.

• Water-soluble vitamins:

  Vitamin B and C are the major water-soluble vitamins. They dissolve in water and your body cannot retain its nutrients, so it gets flushed out of your system in the form of urine. It is vital that you have a healthy nutrition diet to get your daily dose of vitamins. This will help keep your red blood cells under check.

• Fat-soluble vitamins:

  Vitamin A, E, K and D are the fat-soluble vitamins. They dissolve in fat, and are reserved by your body for later usage. It is primarily stored by your body in the liver and fatty tissues. These vitamins play a crucial part in keeping your eye health and immune support system under check. They also help your injuries heal better.

• Microminerals:

  This category includes nutrients such as potassium, magnesium, sodium and calcium. They play a major role in regulating blood pressure and are crucial for bone and muscle health.

• Trace minerals:

  They usually include zinc, selenium, copper, iron and manganese-rich micronutrient foods. Trace minerals are vital to maintaining nervous system functioning, muscle health and cell re-formation.

5 Micronutrient-Rich Foods I should include in my diet

• Whole grains:

  These micronutrient foods have a high fibre content along with complex carbohydrates. They are also low fat. It helps you feel satiated for longer and averts overeating. You can increase the fibre content in your diet by introducing AASHIRVAAD Multigrain Atta to your meals. It has high nutritional content and you can prepare a variety of dishes with it.

• Fish:

  The consumption of fresh fish and shellfish that are clear in colour and smell clean is a great way to include omega-3 fatty acids to your diet. Try to consume low-salt canned fish and fresh salmon, mackerel, sardines and tuna. Baking and steaming are the best ways to prepare fish and retain all of its nutritional value. When it comes to Omega-3 fatty acids, why not try ITC Master Chef Jumbo Prawns? Delicious and nutritious, they are the perfect addition to your healthy eating journey.

• Legumes:

  If you are looking to get your fill on healthy nutritious food, look no further than legumes. They help prevent chronic diseases and keep your body healthy and glowing. Legumes are a major source of protein for vegans and vegetarians all across the world. An easy legume preparation is the Jodhpuri Moong Dal Halwa. Easy to make, and incredible in taste, this is an experience that you should not keep your taste buds from. ITC Store’s collection includes a wide range of high-quality organic dals that are perfect for your healthy and nutritious meals.

• Poultry:

  Chicken and eggs are a great source of protein and they're low in fat. Make sure that you remove the skin and fat before cooking the chicken. Broiling, roasting and grilling are certain cooking methods that can help you get the most out of the produce.

Looking for a tasty and high-protein snack?

Try ITC Master Chef Barbeque Chicken Wings which has no added preservatives and are perfect for quick grilling.

Vegetables: You should consider introducing tomatoes, carrots, cabbage, beans, mushrooms, bell peppers and potatoes to your diet. They are easy to cook, eat and derive nutrients from. Always ensure that you aren't overcooking your veggies as they lose their nutritional value. If you're looking to incorporate more vegetables into your diet, Farmland Frozen Mixed Vegetables is an easy and convenient option. You can simply add them to stir-fries, soups, curries, or casseroles for a quick and healthy meal.

Kitchens of India Ready to Eat NAVRATAN KORMA is something that you should definitely try if you are looking for an easy way to introduce vegetables to your diet. With no preservatives and artificial flavours, this pre-packaged meal will make your body thank you.

Why is a Micronutrient-Rich Diet good for me?

A healthy balanced diet helps regulate your hormones and betters your mood, skin and mental health. Learning to regulate your nervous system through your diet is a life skill you need to attain.

Conclusion:

Adopting a healthy diet rich in micronutrients will have you witness a positive change in your life. Even if you take your multivitamins on time, it is not enough for your body to derive all the vitamins and minerals your body needs to be healthy. The nutritional requirements of your body need to be met through your eating habits. Try to include more micronutrient-rich fruits, vegetables, legumes and meat in your diet to give your body the gift of health.

Learn more about micronutrients! Check out our blogs on Gluten-Free Grains and Foods for a Nutritious Diet for a healthier lifestyle.

For a hassle-free shopping experience, download the ITC Store grocery app from the Google Play Store or Apple App Store. Enjoy easy browsing and fast delivery Only on ITC online store!

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