The World Health Organization described micronutrients as “magic wands.” With only small amounts, these substances allow our bodies to generate enzymes, hormones and other essential elements needed for proper metabolism, growth, and development.
Eating less than the optimal quantity of essential vitamins, minerals and compounds could lead to chronic diseases like type 2 diabetes, heart disease, osteoporosis and cancer. How essential are micronutrients that lack of a single nutrient can directly cause an ailment?
Based on the prefix “micro-” — that means little — we only need a minuscule amount of micronutrients in our body compared to macronutrients, according to Harvard Medical School.
While our bodies need an only tiny amount of micronutrients, every vitamin and mineral plays a specific essential role in one’s wellbeing and development. Both are related to humans’ regulation of heartbeat, cellular pH, bone density, metabolism and other functions that support one’s optimal health.
This tasty “micronutrient smoothie” is packed with about 50% of your daily needs — essential vitamins, minerals and bioactive phytochemicals. It’s also vegan.
INGREDIENTS
Combine all ingredients in a high-powered blender. Serves: 1-2
Micronutrients found in each Ingredient
Vitamins |
Minerals |
|
Hemp Seeds |
Vitamin B1 and E |
Magnesium, Manganese, Copper, Phosphorus, Zinc |
Kale |
Vitamins A, B6, C, and K |
Magnesium, Manganese, Copper, Calcium, Potassium |
Spinach |
Vitamins A, B1, B2, B6, B9, E, C, and K |
Magnesium, Manganese, Copper, Calcium, Potassium, Phosphorus, Zinc |
Carrot |
Vitamins A, B1, B3, B6, B9, C and K |
Manganese, Potassium |
Red Beet |
Vitamins B9 and C |
Manganese, Potassium, Iron |
Tomatoes |
Vitamin A, B1, B3, B6, C, E, and K |
Magnesium, Manganese, Copper, Potassium, Phosphorus |
Oranges |
Vitamin B1, B6, C |
Potassium |
Blueberries |
Vitamins A, B6, C, and K |
Magnesium, Manganese, Copper, Calcium, Potassium, Phosphorus, Zinc, Iron, Sodium |
Strawberries |
Vitamins B6, B9, C, E, and K |
Magnesium, Manganese, Copper, Potassium, Phosphorus, Iron |
Mangoes |
Vitamins A, B6, C and E |
Potassium, Zinc |
Potatoes |
Vitamins B1, B2, B6 and C |
Magnesium, Potassium, Phosphorus, Iron |
Avocadoes |
Vitamins B1, B2, B3, B5, B6, C, E and K |
Magnesium, Potassium, Iron |
Brazil Nuts |
Vitamins A, B1, B2, B3, and B6 |
Magnesium, Potassium, Calcium, Iron, Sodium, and Selenium |
Benefits from the Micronutrients
As you notice from the table, this Ultimate Micronutrient Smoothie is truly one of the most nutrient-dense beverages you’ll try!
Most of the ingredients are rich in vitamins that are great for one’s:
What’s more, this smoothie is also packed with various minerals! The smoothie contains brazil nuts in the mix that provide a hefty dose of selenium, which is essential in making antioxidant enzymes and regulating metabolism. Most of the minerals are found in the ingredients so basically everything would support your bones, muscles, heart and brain health.
Baked Greek Chicken on Ribbon Salad is a main course salad consisting of yogurt that serves as both the marinade and salad dressing.
INGREDIENTS
INSTRUCTIONS
Micronutrients found in each Ingredient
Vitamins |
Minerals |
|
Greek Yogurt- Plain |
Vitamins A, B1, B5, B12 and D |
Calcium, Potassium, Zinc, Iodine, Phosphorus, Magnesium |
Garlic |
Vitamin C |
Phosphorous, Calcium, Potassium, Iron, Copper |
Lemon |
Vitamins B9 and C |
Potassium, |
Dried Oregano |
Vitamins A, C and K |
Manganese |
Chicken |
Vitamins B3, B5, B6, B12 |
Selenium, Phosphorus, Choline |
Chickpeas |
Vitamins B1, B2, B3, B5, amd C |
Folate, Phosphorus, Zinc, Copper, Manganese, Magnesium, Choline, Iron and Selenium |
Tomatoes |
Vitamins A, C and K |
Potassium |
Celery |
Vitamins A, C and K |
Potassium |
Red Onion |
Vitamins B1, B6 and C |
Copper, Manganese Phosphorus |
Cucumbers |
Vitamin B1, C and K |
Copper, Potassium, Manganese, Phosphorus, Magnesium |
Mint Leaves |
Vitamins A and C |
Potassium, Magnesium, Calcium, Phosphorus, Iron |
Parsley |
Vitamins A, B1, B3, C and K |
Magnesium, Potassium, Folate, Iron, and Calcium |
Benefits from the micronutrients in the dish
Yogurt and other dairy products are one of the only marinades that truly tenderize poultry and meat. This is because the calcium in dairy products activates enzymes that break down proteins, making this chicken very tender.
Aside from calcium, this recipe is packed with a few vitamins and even more minerals. Like vitamins, minerals support one’s body growth, development and overall health. Our bodies utilize minerals to do various functions, including strong bone growth and nerve impulse transmission. We also need minerals for hormone production and maintaining a normal heartbeat.
Also, this salad contains zinc. Zinc promotes proper growth, immunity to resist infections, nervous system development and healthy pregnancy outcomes. You can get zinc from meat, shellfish, legumes, seeds and nuts, eggs, whole grains, vegetables and even from a list of whey protein powders.
Takeaway
In a 2019 special health report entitled “Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy,” Dr. Howard D. Sesso, an associate professor at HMS, added that we should meet our micronutrient needs through having a well-rounded diet with plenty of whole grains, fruits, vegetables, legumes, lean sources of protein, and healthy fats, instead of taking them from supplements.
>READ: MEDICAL NUTRITION THERAPY: WILL IT KEEP GENETIC DISPOSITION AT BAY?
>READ: NUTRITION AFTER 50: WHAT’S THE 411 ON RDA?
>READ: DO YOU KNOW WHAT’S IN YOUR PROTEIN POWDER?