Micronutrients are essential for a healthy, happy body. Here, Sam Rice shares ten tips for squeezing them in to power up our diet.
1 Eat a wide variety of food
The best overall advice for maximising micronutrient intake is to eat a combination of fruit and vegetables, wholegrain carbohydrates, lean protein and healthy fat at every meal, as different food groups provide different nutrients.
2 Eat locally grown fruit and vegetables
It’s estimated that by the time you buy produce at the supermarket, it may have lost up to half of its vitamin and mineral content, depending on how long ago it was picked. Signing up to a local veg box scheme or buying from a local greengrocer are good ways to ensure the produce you eat is as fresh as possible.
3 Cut them up
Cutting up fruit and vegetables before eating releases the nutrients by helping to break down the cell walls. For example, crushing garlic releases a compound called allicin, which can help to lower cholesterol and blood pressure levels.
4 Store your fresh produce properly
To slow down nutrient loss: ● Store all vegetables, except root veg, in the refrigerator.
● Store all fruit, except berries (this includes tomatoes and avocados), at room temperature and away from direct light.
● Cover cut fruit and veg with a squeeze of lemon juice to prevent oxidation, and store in an airtight container in the fridge.
5 Vitamin D is key for calcium
Vitamin D is required to enhance the absorption of calcium, so consume vitamin D-rich foods (such as oily fish) with calcium-rich foods (such as Greek yoghurt).
6 Be careful with cooking
Some micronutrients are water soluble and sensitive to heat, especially the B vitamins and vitamin C. Cooking foods containing these vitamins in water can reduce their nutrient content. A good idea is to use them in soups, so any vitamins that have leached out are still consumed.
7 But cooking can be g
