Micros Matter!

Roles of Micronutrients:
Micronutrients are only needed in small amounts (milligrams (mg)). They’re commonly referred to as vitamins, minerals and antioxidants that the body uses in thousands of different ways every second of every day to keep us energized, produce enzymes and hormones and prevent deficiencies that can cause diseases/disorders.
Some of these micronutrients the body can make but most come from dietary consumption.
Low levels of certain micronutrients can result in a variety of signs and symptoms:
Mental Impairment
Poor digestion and GI discomfort
Thyroid Problems
Bone Loss
Nerve damage
Skin Irritation or rash
Fatigue
Night vision changes
A few of micronutrient responsibilities in the body include:
  1. Synthesizing DNA
  2. Growth development
  3. Producing digestive enzymes
  4. Keeping a strong metabolism
  5. Breaking down carbs, fats and proteins into energy
  6. Helping bone mineralization
  7. Hormone Production
  8. Cell rejuvenation
  9. Muscle movement and tissue repair
  10. 10. Protection of the Brain
Micronutrients: “Vitamins and Minerals” and how both are essential for body health and diseases – Top 5 micronutrients your body will THANK YOU for:
B Vitamins:
B12:
 -Aids in Brain and Nervous System
B2 (riboflavin):
-Energy production
-Metabolism of fats
-Promotes Iron metabolism
B1 (Thiamin):
-Boosts immune system and GI health
-Boost memory
-Helps fight inflammation
B3 (Niacin):
-Helps maintain healthy cholesterol levels
-Reduces hardening of arteries
B9 (Folic acid):
-Brain function
-Plays important role on mental and emotional health
Helps decrease risk of heart disease and development of neural tube defects (birth defects)
Vitamin C
-Protects body from infections and flu
-Helps absorption of calcium and iron
-Helps cuts, scrapes and bruises heal
Aids in wound healing, decreasing cardiovascular disease, cancer and lowering blood pressure
Vitamin A
-Helps eyesight
-Helps growth and development
-Keeps skin and tissue healthy
Aids in preventing damage to eyes, development of heart disease and cancer
Vitamin D
-Helps absorption of calcium for bone and teeth health
-Helps body regulate temp and blood flow
Aids in disease prevention of heart disease, diabetes and cancers
Calcium
-Keeps bones and teeth strong
-Lack of calcium can result in weakening or brittle bones and lead to rickets or osteoporosis
Helps prevent osteoporosis (breakdown or loss of bone density)
*Adapted from Today’s Dietitian, WebMD & Eatright.org. For more information, please visit these sources.
Micronutrient Dense Recipe:
Chicken Sausage, White Bean and Kale Soup
Ingredients
  • 2 tablespoons olive oil
  • ½ Vidalia onion, diced
  • 1 tablespoon garlic, chopped
  • 1 pint grape tomatoes, halved
  • ½ tablespoon black pepper
  • 1 teaspoon dried thyme
  • 2 teaspoons dried oregano
  • 1 bay leaf
  • 5 cups chopped kale
  • 3 pre-cooked fresh Italian chicken sausages, sliced
  • 4 cups chicken bone broth
  • 1 cup water
  • 2 cups soaked and cooked pinto or white beans
Directions
  1. Heat oil in a large soup pot over medium-low heat. Add onion and garlic, cover and cook for 3 to 5 minutes.
  2. Stir in tomatoes, pepper, thyme, oregano and bay leaf. Cover and cook 3 to 5 minutes.
  3. Add kale and chicken sausage, stirring to ensure kale is coated with oil. Cover and cook for 3 to 5 minutes until kale is slightly wilted.
  4. Add broth, water and beans. Turn heat to high and bring to a boil. Reduce heat to low, cover and simmer 10 to 15 minutes. Remove bay leaf and serve. Serves 4.
Nutrition Information
SERVING SIZE: 1 cup
CALORIES 222; TOTAL FAT 10g; SAT. FAT 2g; CHOL. 33mg; SODIUM 330mg; CARB. 20g; FIBER 7g; SUGARS 3g; PROTEIN 15g;

 

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January 16, 2018