[ad_1]
good nutrition Essential for maintaining optimal health and wellness. Macro and micronutrients play vital roles in the body, supporting various functions and processes. However, deficiencies in these nutrients can lead to major health problems.
Speaking to indianexpress.com, Dr. Depojyoty Dhar, Co-Founder and Director of Leucine Rich Bio, explained how macronutrients differ from micronutrients; In terms of their functions and nutritional requirements “As the name suggests, macronutrients such as carbohydrates, proteins, and fats are nutrients that the body needs in large quantities. They participate in a large number of functions. Some of them provide energy, help build cells and tissues, and regulate the functioning of enzymes.”
On the other hand, he said, “Micronutrients are nutrients that we need in smaller quantities. Although they are needed in trace amounts, they are equally essential for health. They help the body in performing various functions such as DNA formation, hemoglobin;insulin secretion, etc. In general, they play a major role in maintaining the immune system, nervous system, and bone health along with other functions.”
A vegetarian or vegan diet, when properly planned, can provide all the macro- and micronutrients needed for optimal health.
By incorporating a variety of plant-based foods and conscious dietary choices, individuals can ensure that their nutritional needs are met. (image via Unsplash)
Dr. Dharr explained, “Vegetarians and vegans are very likely to be deficient in nutrients such as vitamin B12, vitamin B9, iron and proteins. Therefore, they need to take extra care to ensure that their nutritional requirements are met. This can be done by incorporating certain nutrients into their diet. their meals.”
Explaining the same, he said, “The body’s vitamin B12 requirements can be met by consuming fortified soybean or almond milk and yeast spread. Vitamin B9 requirements can be met by including broccoli and green leafy vegetables in one’s diet.” Whereas That chia seeds and spinach are great sources of iron.To meet the protein requirement, one must include legumes, quinoa, and soy products in their meals.Vegetarians may also consume probiotic supplements such as Lactobacillus plantarum, which may help improve the concentration of certain vitamins in the body.Besides, Maintaining a healthy gut microbiome is also a way to maintain it nutrient requirements under control.”
It is important to understand the characteristics and requirements of different vitamins and the potential risks associated with excessive intake.
It is water soluble vitamins Like B, C and B12, it breaks down in water and needs to be taken in recommended amounts as part of the daily diet. Because excess amounts are excreted in the urine of healthy individuals, toxicity of these vitamins is rare. Helps support essential biological processes for energy and antioxidant production. Whereas A, D, E and K are fat-soluble vitamins and are more easily absorbed if taken as part of a meal containing fat. Toxicity can occur if excessive consumption is done in the form of supplements.”
“The best way to ensure that all nutritional requirements are met is to eat a well-balanced diet that includes all essential components such as proteins, carbohydrates, fats, and micronutrients such as vitamins and minerals. A well-balanced meal should consist of a variety of fruits, vegetables, yoghurt, pickles, dal, and lean meats such as chicken or fish.” .
Recently, nutritionist Lovneet Batra shared on Instagram how you can overcome any nutrient deficiency with a rich following. balanced diet.
Here are some tips shared by Batra that may help prevent these blemishes:
*Vitamin B12: Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and the elderly.
How do you overcome it? Include foods rich in B12 milk, chlorella, yogurt and fresh cheese. If you are unable to meet your vitamin B12 requirements through diet alone, consider taking a vitamin B12 supplement.
* Vitamin D: Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in your body. How do you overcome it? Get sunshine and eat foods rich in vitamin D, such as mushrooms, salmon, and egg yolks. Consider a dietary supplement if recommended by a healthcare professional.
*iodine: One of the most common nutrient deficiencies that may cause an enlarged thyroid gland.
How do you overcome it? Use iodized salt (which contains iodine) in cooking and food preparation. Include natural sources of iodine such as yogurt, dairy products, and prunes.
* Vitamin A: Vitamin A deficiency can lead to various health problems, particularly affecting vision and immune function. How do you overcome it? Include foods rich in Vitamin A Bajra, green dal gram, amaranth leaves, sweet potatoes, papayas, mangoes, and sesame seeds. Vitamin A is a fat-soluble vitamin, which means it requires dietary fat to be absorbed. Make sure to eat a balanced amount of healthy fats.
📣 For more lifestyle news, follow us on Instagram | Twitter | FacebookAnd don’t miss the latest updates!
[ad_2]
