6 Nutritive Superfoods To Boost Micro-Nutrients In The Diet

6 Nutritive Superfoods To Boost Micro-Nutrients In The Diet

There are many healthy fresh plants that can be added to the modern diet in order to significantly boost the micronutrient and phytochemical content.

Micronutrients along with macronutrients are one of the essential major groups of nutrients that the human body requires and includes the likes of vitamins and minerals.

Let me take you through six of my favorite nutritive superfoods for boosting micro-nutrients in the diet.

1. Nettle Leaf

Nettle Leaf Micronutrient Superfoods

Nettle leaf is one of my favorite nutritive herbs and is a great source of vitamins, minerals, sterols, chlorophyll, terpenoids, carotenoids and polyphenols.

Nettle leaf is considered in herbal medicine to be a general tonic herb which has diverse biological activities such as anti-inflammatory activity, anti-histamine properties, can lower uric acid and support the adrenal glands, thyroid, connective tissue, liver, kidneys and gastrointestinal system.

Nettle leaf can be infused as a herbal tea of which it produces a nice earthy grassy tasting beverage.

However, when it comes to using herbs medicinally and for maximal potency I prefer the powder form, as the heat can affect some of the vitamin content in nettle leaf, although the minerals/sterols are generally heat stable.

2. Seaweeds

Seaweeds Micronutrient Superfoods

Seaweeds are another excellent source of micro-nutrients, in particular trace elements and minerals that are often commonly deficient and/or lacking in the modern highly refined Western diet.

Sea vegetables such as Kelp, Dulse, Wakame, Nori for example are very concentrated sources of the mineral Iodine, which is essential for healthy thyroid gland function.

They are also good sources of other minerals and trace elements such as calcium, phosphorous, magnesium, iron, sodium, potassium, chlorine, zinc, copper, manganese, selenium, molybdenum and chromium.

My favorite brand of Kelp Capsules is by Natures Way – Kelp Capsules Natures Way

3. Microgreens

Microgreens Micronutrient Superfoods

Microgreens are young vegetable greens that have an impressive micro-nutrient content, often containing significantly higher levels of various vitamins and phyto-nutrients than their mature full form counterparts.

Microgreens have the benefit that they can be grown cheaply, conveniently and freshly in the comfort of your home, even on the windowsill.

There are many different varieties of microgreens, each with their own unique micronutrient content and aromatic flavours to experiment with.

Microgreens are also typically a good source of many minerals such as potassium, iron, zinc, magnesium and copper.

The sprouts and microgreens also usually have higher levels of phenolics and flavonoids such as rutin, quercetin and many other phyto-chemicals.

4. Pollens/Bee Pollen/Pine Pollen

Bee Pollen Micronutrient Superfoods

The literature refers to the likes of Pine Pollen as a “natural micronutrient storeroom,” rich in over 200 nutrients including body-demanding amino acids, minerals, vitamins, enzymes, and flavonoids.

Pollens such as Bee Pollen and Pine Pollen are rightly referred to as “superfoods” and “functional foods”, which are great sources of Vitamins, in particular the B-Complex Vitamins such as pantothenic acid(Vitamin B5).

Due to the impressive micronutrient content, various pollens such as Bee Pollen have shown in studies to have diverse biological activities and a range of potential therapeutic medicinal applications including antioxidant, anti-inflammatory, antimicrobial, anti-viral, immunostimulating and much more.

Avoid if known allergy/sensitivity to pollen, always start with a single grain to test sensitivity and tolerance and increase the dosage from there if tolerated.

I like to build up to about a tablespoon of Bee Pollen granules, which is a great natural energy boost and healthy nutritive snack.

5. Alfalfa Leaves

Alfalfa Micronutrient Superfoods

Alfalfa leaves are an underrated concentrated source of micronutrients and another medicinal herb that I like to include in my natural multi-vitamin/mineral formulas.

Alfalfa (Medicago sativa L.) is a rich source of easily assimilated proteins, minerals (calcium, phosphorus, iron, magnesium, potassium, zinc, copper, selenium, organic silicon, manganese), vitamins (C, K, D, E, U, provitamin A, B1, B2, B6, folic acid/B9, biotin, niacin), as well as β-carotene and eight essential amino acids (alanine, lysine, arginine, histidine, cysteine, proline, methionine, tyrosine).

Alfalfa is a plant which has a “deep root system” sometimes growing to a depth of more than 15 m (49 ft) to reach groundwater, allowing it to reach deep into the soil to obtain minerals that many other plants are unable to.

6. Moringa Oleifera

Moringa oleifera Micronutrient Superfoods

Moringa oleifera is a green leafy vegetable with high nutritive content and a good source of vitamins and minerals.

Infact, moringa is said to provide 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas and 25 times more iron than spinach. [2]

The leaves and dried powder of Moringa oleifera are excellent sources of many micronutrients including β‐carotene, Cu, Zn, Mn, and Fe.

Moringa oleifera doesn’t only have high potential as a food fortificant due to its high nutritive value, studies have also found many other potential health benefits including antioxidant, anticancer, anti-inflammatory, antidiabetic and as an antimicrobial agent.



[2] Moringa oleifera: A review on nutritive importance and its medicinal application

The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.

Always consult with a qualified healthcare professional before making any significant dietary or lifestyle changes including supplements and herbs.

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