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When it comes to healthy meals, there should always be a balance. The whole family needs plenty of nutritional goodies that will help their bodies stay strong and able, and certain micronutrients and macronutrients are essential in this process. Are you interested in cooking good, healthy food for the whole house? Then you need to learn which food will bring the best kind of benefits, and we’re here to show you. For more info on useful micronutrients and which superfoods contain them, read on.

The difference between micronutrients and macronutrients

Macronutrients encompass three major groups: fats, protein, and carbohydrates. Our bodies need them in larger quantities, and this what the majority of your diet will involve. Micronutrients, on the other hand, are found in smaller quantities in food but they’re equally important when it comes to health maintenance. There are two types of micronutrients: essential and non-essential. Essential ones are elements and compounds that our body can’t synthesize from other ingredients, and you need to ingest them through food in order to gain benefits from them. Below we’ll focus on a few of the most important micronutrients that are important for the whole family.

Iron to fight fatigue

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Let’s start with something that a lot of moms could use—iron. The substance used to create hemoglobin in our red blood cells, iron is one of the most common nutritional deficiencies and it’s found mostly in women. If you feel very fatigued even after a good night’s sleep and keep experiencing shortness of breath and dizziness, it might not be a bad idea to check your iron levels and see whether there are any issues. Meat, particularly red meat, is a very good source of easily-absorbable iron, but since a lot of eco-conscious families are trying to cut down their intake, it’s also possible to find iron in certain veggies. Luckily, leafy greens are just the superfoods you need, so you can stock up on kale and spinach and eat those to your heart’s content. Tofu, lentils, chickpeas, beans, and chia seeds are also great.

Stock up on magnesium

Magnesium is fantastic for our children because it helps their muscles grow strong and plays a large role in nervous system development, but generally, the whole family can benefit from it. It can lower blood pressure, increase exercise performance, fight depression, reduce insulin resistance, and help us in many other ways, but it’s a little difficult to get it from food alone. If there’s a deficiency you should definitely consider daily magnesium supplements, especially if you’re experiencing muscle cramps. If you do want to take it from food, then stock up on Swiss chard, pumpkin seeds, almonds, and high-quality dark chocolate.

Vitamin D for strong bones

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For strong bones and healthy development, kids need their vitamin D, while the elderly should also consider upping their intake because the levels tend to decrease with age. Fatty fish like salmon, tuna, and mackerel are excellent sources of this vitamin, and so are cheese, egg yolks, and beef liver. Women who have a hereditary risk of osteoporosis could also benefit from vitamin D, so don’t forget to combine both healthy food and spending some time outside to soak up the sun. Of course, do this while wearing high SPF sunscreen.

Berries and vitamins

Not only is berry fruit rich in antioxidants, but it’s also full of vitamin C, fiber, folate, and potassium. Folate is particularly useful for men because it can reduce the chances of developing a heart disease, and for pregnant women because it helps keep the fetus healthy and reduces the risk of neural tube defects. You can find folates in popular superfoods like goji berries and acai berries, but you can also find them in blueberries, strawberries, and black currants. The best thing about this is that pretty much all berries are entirely delicious, and it’s very easy to find a ton of healthy dessert recipes to keep the whole family happy.

Omega-3 fatty acids

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This micronutrient is pretty important for anyone who has a history of cardiovascular diseases in their family because it goes a long way in protecting your heart health. It also reduces the levels of inflammation in our body and some studies even suggest that it can reduce the symptoms of ADHD in children. We all know that fish and avocados are great sources of omega-3s, but there are also other foods that you can incorporate into your diet: walnuts, soybeans, flaxseeds, and chia. Try to get your family to eat fish at least once a week, and you’ll be enjoying great benefits.

“When you don’t want children near the stove, a kitchen island is a safer place to have the kids assist with meal preparation tasks. The island is ideal for little ones that can’t reach the kitchen counter.”, adds Linda Fennessy of www.kitchenmagic.com.

Cooking for the whole family is no small task, but as long as you know which foods are nutrient-rich, you can easily start making delicious meals. Try our suggestions, get creative in the kitchen, and enjoy the added health benefits!