Conversations about food, health and wellness typically involve swear words and slightly opaque terms, ranging from “free radicals” and “antioxidants” to “macronutrients” and “micronutrients”. Those who wish to lose weight or build muscle are often invited to “follow their macros”; that is, counting their daily intake in grams of the macronutrient groups – carbohydrates, proteins, and fats.

So far, everything makes sense – and most dieticians and nutritionists recommend a nutritious, balanced diet that includes all three macro groups. But what they mean by “nutritious” is “rich in micronutrients,” which are vitamins and minerals (aka essential nutrients) that are mainly obtained from food and are not produced by the human body. They are vital for growth, immune function (boosted by vitamin B6, vitamin C, vitamin E, magnesium and zinc), energy production, blood clotting, bone health, bone development. brain, fluid balance and many other functions, and certain micronutrients play a role in the prevention and control of disease.

As this Harvard Medical article notes, the best way to ensure adequate intake of vitamins and minerals is to eat a balanced diet filled with fruits and vegetables, legumes, whole grains, lean protein, and healthy fats from nuts and olives. oils. (Don’t overlook nuts and seeds as tiny anti-inflammatory, micronutrient-rich health bombs; for example, almonds are high in vitamin E and magnesium, walnuts are a great source of omega-fatty acid. 3, which can reduce heart disease risk, and Brazil nuts are a powerhouse of the mineral selenium, an antioxidant.)

Doctors, dieticians, and other experts advise us to try and meet our micronutrient needs through our diet rather than through supplements – but that’s not always possible, at least not all of the time. Different stages of life, from puberty to pregnancy and breastfeeding to illness and healing and natural aging, can demand more of our bodies than we can get from just what we eat. And some micronutrients are just plain hard to get enough from food on their own.

Some supplements are true generators of nutrients, such as boosted bee pollen, which contains 14 vitamins, up to 60 minerals, 11 different enzymes and free-form amino acids which are the building blocks of protein and are easily absorbed. .

One area of ​​particular interest for those studying the effects of micronutrients on health is fertility and sexual health, a complex area of ​​human health that encompasses everything from intimate relationships and self-esteem to family planning and parenthood.

Researchers focusing on men’s reproductive health have discovered the wide range of benefits associated with a micronutrient-rich diet (which can be supplemented as needed, and with the approval of a general practitioner):

Endothelial cells line the inner lining of blood vessels, and healthy blood vessels are essential for proper erectile function. To combat oxidized LDL cholesterol and tryglicerides which may increase the risk of endothelial dysfunction, the antioxidant vitamins E (found in vegetable oils, nuts, seeds, fruits and vegetables) and C (citrus fruits and other fruits and vegetables) are recommended. Vitamin D (which can come from supplements, fortified foods, and oily fish (like salmon, tuna, mackerel, herring), red meat, liver, and egg yolk) can improve function .

Blood flow is regulated by nitric oxide (NO), which dilates blood vessels and therefore supports erectile function. Studies have shown that omega-3 fatty acids can stimulate the endothelial release of NO; antioxidants can increase the production of NO and delay its breakdown; and folic acid (folate is found in leafy greens, broccoli, Brussels sprouts, and chickpeas), calcium (dairy, leafy greens, and fortified foods), and vitamins C and E can support the biochemical processes leading to the release of NO.

To support the production of healthy, motile sperm (which can move efficiently), sperm must be protected from oxidative damage. Vitamin E, lycopene (tomatoes, pink grapefruit, and watermelon), and coenzyme Q10 (organ meats, fatty fish, some fruits and vegetables, and supplements) are associated with sperm protection and better quality. Selenium, folic acid, vitamin A (dairy, liver, fish, and fortified foods), and zinc (oysters, red meat, and poultry are good sources) also appear to be important.

Prostate health can be influenced by diet, and studies have shown that antioxidant vitamins, especially vitamin E, can protect prostate cells from malignant growths; a lack of zinc and selenium could represent risk factors for the development of cancer; Vitamin A helps regulate cell growth and cell differentiation; and B-complex vitamins can have a positive effect on prostate health, with heavy consumption of foods containing tomato or soy. According to large-scale observational studies, an elevated blood level of vitamin D may be associated with a positive prognosis for the non-fatal progression of prostate cancer.

On a final note, vitamins A, E, D, folic acid, and long-chain omega-3 fatty acids are generally among the micronutrients that can be difficult to obtain adequately from average eating habits and diet. supplementation (with appropriate monitoring by a general practitioner). can be beneficial.

Article originally published by NatureBee

Sources:
www.healthline.com/nutrition/micronutrients
www.health.harvard.edu/staying-healthy/the-larger-role-of-micronutrients
www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health
www.nutri-facts.org/en_US/news/micronutrients-and-mens-sexual-health.html

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