Masters of Health Magazine October 2017 | Page 59

In other words, our cells naturally produce reactive oxidants as part of the defense against infectious agents, bacteria and pollution, but consuming enough micronutrients prevents damage of cells and helps the immune system work properly. (7)

No single type of food contains all the micronutrients we need, which is why variety is key. The focus should be on anti-inflammatory foods, meaning those that are fresh and found in nature — including all types of colorful vegetables, fruits, beans nuts, whole grains, and quality animal foods like seafood and eggs — which ensures you cover your bases and obtain the micronutrients your body needs.

Real, whole foods not only give us the nutrients we need to remain healthy, but they also tend to be filling, which can help us maintain a healthy weight. Many micronutrient-rich foods tend to full us up since they’re high in water and fiber (especially plant foods). High-fiber foods do a great job of not leaving us hungry and wanting to overeat, so we get enough calories and nutrients overall without consuming too many.

While the list of all micronutrients would be too long to even include here, below are some examples of the crucial roles that various common micronutrients play in the body (8):

•Fiber: lowers cholesterol, helps control blood sugar, helps with that “full” feeling and with digestion

•Potassium: lowers blood pressure, helps combat heart disease

•Vitamin A: antioxidant that fights free radicals, help with skin and eye health, fights cancer by stopping DNA mutations in cancerous cells

•Vitamin B12: helps produce hemoglobin which carries oxygen throughout the body, fights fatigue

•Vitamin C: improves immune function, prevents oxidative stress, fights cancer and common illnesses of the skin, eyes, etc.

•Vitamin D: promotes healthy bone metabolism, helps prevent depression, might help fight cancer

•Vitamin E: has antioxidant properties, protects cell membranes, protects heart

•Vitamin K: critical in blood clotting, works with vitamin D, protects against heart disease, osteoporosis, and other types of cancer

•Vitamin E: has antioxidant properties, protects cell membranes, protects heart