Macros, or in simple words the proportion between macronutrients such as protein, carbs (including simple sugars and fiber), and fat based on your daily calorie intake became the center of every conversation about a healthy diet. You want to be healthy - get your macros right.
By neglected I mean that most people never even heard this word, which describes the proportional amounts of micronutrients - vitamins and minerals that come from your food. These little things are actually much more critical in the processes that make or break your health. Your body is absolutely dependent on a proper supply of micronutrients in the right amounts. While everyone seems to be concerned about their daily protein intake (as a vegan athlete I hear “where do you get your protein from?” almost every day), you don’t often hear about someone’s health ruined due to protein deficiency, while micronutrient deficiencies are extremely common. Vitamins and minerals regulate every process in your body, they control how your brain works, they are the driving force behind your immune system, they prevent your muscles from cramping and nails from breaking, make your thyroids work, regulate sleep, they perform a multitude of critical functions in your body every second.
Many people believe that the way to prevent micronutrient deficiency and stay healthy is by supplementing, but it’s far from being true. While supplementing certain vitamins like Omega-3, B12, D, along with a (very) few others, especially on a plant-based diet is undoubtedly beneficial, most of the supplements should be avoided at all costs. You need to be aware that multiple studies show that some supplements simply do not absorb properly, while others - calcium is a great example, are actually toxic and can harm you in the long term.
The best way to give your body what it needs is to eat a diverse, well-balanced whole-foods, plant-based diet. Perfecting it is by no means an easy task. Knowing some basic rules can definitely help to get the foundation right. Let’s discuss some of them:
Rule #1 - Diversity
As simple as it sounds, not so easy to achieve in real life. Who can eat all, or at least most of the food groups every day? The good news that you don’t have to. You also don’t need to strive to hit 100% of each vitamin and mineral goal every day. The reason is pretty simple actually - most vitamins stay in your system for at least several days, so your REAL goal is to get ON AVERAGE 100% of each vitamin in, let’s say a weekly time window. So if you include enough of leafy greens, various fruit, vegetables (cruciferous included), whole grains, legumes, seeds, and nuts (if you are not allergic, of course), soy products and mushrooms in your weekly menu on an alternating schedule, you have a good chance to at least keep your bases covered.
Rule #2 - Absorption
Some foods require proper prep for micronutrients to be absorbed by your body. Whole grains, legumes, nuts, spinach, and cruciferous vegetables are packed with micronutrients, but their absorption might be inhibited by anti-nutrients such as oxalates and phytic acid they contain. Boiling or steaming cruciferous vegetables and spinach, soaking grains, nuts and legumes is necessary. It also helps proper digestion in general.
Rule #3 - Moderation
Certain foods contain high amounts of nutrients like selenium, which is very important for proper brain and nervous system function but can be toxic in excess. For example, eating more than 2 Brazil nuts a day is not recommended to avoid poisoning effects. Almonds contain amygdalin that breaks down into cyanide that is deadly in excess, so limit the intake to a handful.
Rule #4 - Proper supplementation
Supplementation on a plant-based diet is a big controversial topic that deserves an article of its own. This article will help you understand what you really should be supplementing.
Conclusion
To craft a truly healthy diet that will address most of your needs you should not just follow your instincts or listen to friends. You might need some expert help. The goal of this blog and the portal is to provide you with all the information you need to create a generally healthy menu and adjust as needed for various situations and health conditions.
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