Article written by the NDC Nutrition at Work team
March is National Nutrition Month, and this year’s theme is Eat well to thrive! From macronutrients to vitamins, minerals, probiotics and more, food has the power to influence not only our physical health, but also our overall sense of well-being. To thrive, our bodies and minds need more than just energy; they need to be nourished by a variety of nutrients, each playing its own important role in our health. Here, we present 5 of these key nutrients to inspire you to eat well to thrive!
Magnesium: Magnesium supports muscle and nerve function, regulates blood pressure and contributes to numerous chemical processes in the body. It also promotes relaxation and better sleep, reducing the risk of stress-related health problems. Almonds, spinach and dark chocolate are good sources of magnesium.
Omega-3 fatty acids: Found in oily fish like salmon and seeds like flaxseed, omega-3s help reduce inflammation, lower the risk of heart disease and support cognitive performance, promoting physical and mental well-being. Think you’re not getting enough omega-3? Talk to a dietitian-nutritionist about omega-3 supplementation, available from seaweed and plant sources.
Zinc: Found in sources such as pumpkin seeds, meat and chickpeas, zinc is used for immune support, helping the body fight infection and heal wounds. It is also essential for cell growth and DNA repair, contributing to healthy skin, hair and reproductive systems.
Vitamin D: Vitamin D enhances calcium absorption for bone health, supports immune function and helps regulate mood. Deficiency can lead to fatigue, a weakened immune system and an increased risk of osteoporosis. Vitamin D is found in fatty fish, fortified dairy products and dairy substitutes, as well as in sunlight.
Probiotics: Probiotics are live bacteria that promote a healthy gut microbiome, improving digestion, nutrient absorption and immune defense. We now know that the gut produces 90% of the body’s serotonin and is directly linked to the brain via the gut-brain axis. A thriving gut microbiome can improve mood and even reduce symptoms of anxiety and depression. Fermented foods such as yoghurt, kimchi, sauerkraut and kefir are dietary sources of probiotics.
"This year, take advantage of National Nutrition Month to consider food as more than just a means of sustenance."
What we put on our plates can do much more than help us survive; it can help us feel our best in body and mind, and truly flourish. To find out more about how to adopt a healthy eating approach that will help you thrive, talk to your dietitian-nutritionist.
Conclusion
National Nutrition Month is the perfect opportunity to reflect on the impact of our diet on our well-being. As we have seen, five key nutrients play an essential role in our well-being:
- Magnesium for relaxation and sleep.
- Omega-3 for heart and brain health.
- Zinc to boost the immune system and cell regeneration.
- Vitamin D for strong bones and better mood regulation.
- Probiotics for a balanced gut microbiome and a direct link to our mental well-being.
By incorporating these nutrients into your diet, you give your body and mind the resources they need to thrive. Take a conscious, balanced approach to your nutrition and let every bite bring you closer to optimal well-being. Need personalized advice? Consult your Brio dietitian-nutritionist for tailor-made guidance.