Top Micronutrient-Rich Foods to Include in Your Fitness Diet

November 21, 2024

Imagine hitting the weights to build your body muscles or hitting the treadmill to shed some extra pounds without eating healthy and micronutrient-rich foods. It’s like cooking a meal without putting salt in it. Eating is one thing but eating healthy is what that matters. Lean on food items like milk, yoghurt, leafy veggies, kidney beans, eggs, oats, sweet potatoes, avocados, nuts and whatnot! There are multiple choices in front of you, but you must be wise enough to choose the best one for you.

Health is wealth; we have heard this phrase for ages. But those who realise this early, get on the right path. So, we will walk you through some top micronutrient-rich foods that you can easily include in your diet as a fitness freak or as a person who is looking to maintain a healthy lifestyle.

What are Micronutrients?

What are micronutrients? You might wonder. Simply put, micronutrients are the combined form of vitamins and minerals in any food item. Want us to define micronutrients scientifically? As far as micronutrients definition is concerned, it can be said that they are vitamins and minerals needed by the body to function at its best in very small proportions. Since our body cannot produce vitamins and minerals, they are sourced externally through different food items.

The role of micronutrients goes beyond your imagination. From eggs to avocados, you can rely on a wide range of micronutrients to get the best and healthier physique. Some of the types of micronutrients are mentioned below -

Water-soluble vitamins

The micronutrients such as Vitamin C and B can be easily dissolved in water. They help your body in taking the required amount of energy. Also, strengthens the inner body cells.

Fat-soluble vitamins

The vitamins such as Vitamin A, D, E and K get dissolved in fats and can be replaced by water-soluble vitamins.

Trace minerals

Some micronutrients examples in trace minerals are copper, fluoride, zinc, iron and iodine.

10 Best Micronutrient-Rich Foods to Include in Fitness Diet

Now that you have the micronutrients definition, it is time for you to finally note the best micronutrient-rich foods to add to your fitness diet. Below, we have compiled the micronutrients list that would work the best for you.

1. Protein Sources

There is a reason why doctors advise to increase protein intake in our diets time by time. Protein is the building block of muscle, and it's important to include it in your diet. Protein sources such as chicken breast, and lean cuts of beef are excellent choices. For those following a vegetarian diet, food items like tofu, paneer, lentils, and quinoa, beans are great alternatives. Protein helps in muscle repair and growth which makes it a pivotal component for any fitness enthusiast.

2. Eggs

Eggs are nature's blessing, filled with high-quality protein, vitamins, and minerals. They're incredibly multivitamins and can be put into your diet in various ways, from scrambled eggs for breakfast to hard-boiled eggs as a post-workout meal. Eggs are also a rich source of leucine, an amino acid that plays a huge role in muscle protein synthesis.

3. Greek Yogurt/Curd

Greek yoghurt is a dairy food item that provides a generous amount of protein, calcium, and probiotics. It's the best post-workout snack or salad dressing option, as the combination of protein and carbohydrates helps dismiss depleted energy stores. It can also be combined with fresh fruits, nuts, or oats for added nutrition and flavour.

4. Avocado

Avocados are rich in potassium and vitamin E and even contain fibre which helps in digestion. The best way to add avocado to your diet is by eating salads, topping in on bread slices and blend into smoothies for a hydrating booster.

5. Blueberries

Blueberries are high concerning antioxidants which support brain health as well as maintain blood pressure. They also hold other vital micronutrients such as vitamin K, C, manganese, and copper. Also, if you are looking for glowing skin, then add blueberries to your diet.

6. Broccoli

It is a vegetable that has the goodness of vitamins C and K, along with fibre and antioxidants like sulforaphane, which prevent the risk of cancer. The best way to eat broccoli is to roast and add to stir-fries.

7. Kale

Among all, kale is one of the most micronutrient-rich foods that is present in green leafy veggies, rich in vitamins A, C, K and calcium. The perfect way to incorporate kale into your diet is to blend in smoothies, add to salads and bake as crispy chips.

8. Mushrooms

The best part about mushrooms is that they are low in calories but are nutrient-dense. They contain required antioxidants, fibre and vitamin B. The appropriate way to add mushrooms to your diet is to saute, roast or add to your soups, salads and sabzis.

9. Salmon

Salmon is yet another fatty fish which is loaded with omega 3, protein and vitamin B. It is popularly known for protecting the heart, promoting body function and decreasing bloating. The best way to add salmon to your fitness diet is to have it in salads and yummy pasta recipes.

10. Spinach

Last but not least, being rich in vitamins A, C, and K, spinach is a great source of micronutrients. It supports eye health and gives glowing skin. So, why wait much? Go ahead and stock up on these food items in your home kitchen now for the best results.

Conclusion

Whether you are a fan of greens or vouch for protein like paneer, there’s something special each of them has to offer. So, why settle for less and compromise when you can have the best? For a well-rounded diet, try to incorporate at least 7 food items into your diet from today onwards. Well, Good Monk also has something great to offer at your doorsteps! Our family nutrition mix and other daily nutrition mix sachets will shape up your diet, as a whole. Explore our range of supplements and diet mixes at Good Monk today!