Conversation about diet, health and wellbeing usually involve big words and slightly opaque terms, from ‘free radicals’
and ‘antioxidants’ to ‘macronutrients’ and ‘micronutrients’. Those wanting to lose excess weight or build muscle are
often advised to “track their macros”; that is, count their daily intake in grams of the macronutrient groups –
carbohydrate, protein and fat.
So far, so logical – and most dieticians and nutritionists recommend a nutritious, balanced diet which includes all
three macro groups. But what they mean by “nutritious” is “high in micronutrients”, which are vitamins and minerals (aka
essential nutrients) that are mostly obtainable from food and are not produced by the human body. They are vital for
growth, immune function (driven by Vitamin B6, Vitamin C, Vitamin E, magnesium, and zinc), energy production, blood
clotting, bone health, brain development, fluid balance and many other functions, and certain micronutrients play a role
in preventing and fighting disease.
As this article from the Harvard Medical notes, the best way to ensure an adequate intake of vitamins and minerals is to eat a well-rounded diet replete with
fruits and vegetables, legumes, whole grains, lean protein, and healthy fat from nuts and olive oils. (Don’t overlook
nuts and seeds as tiny, anti-inflammatory, micronutrient-packed health bombs; for example, almonds are rich in Vitamin E
and magnesium, walnuts are an excellent source of omega-3 fatty acid, which can reduce heart disease risk, and Brazil
nuts are a powerhouse of the mineral selenium, an antioxidant.)
Medical doctors, dieticians and other experts advise us to try to meet our micronutrient needs through our diet rather
than supplements – but that isn’t always possible, at least not all the time. Different stages of life, from puberty to
pregnancy and breastfeeding to illness and recovery to natural aging, may demand more from our bodies than we can obtain
solely through what we are eating. And some micronutrients are simply hard to get enough of from food alone.
Some supplements are true nutrient powerhouses, such as potentiated bee pollen, which contains 14 vitamins, up to 60 minerals, 11 different enzymes, and free-form amino acids that are the building
blocks of protein and are easily absorbed.
An area of particular interest to those studying the effects of micronutrients on health is fertility and sexual health,
a complex area of human health that involves everything from intimate relationship to self-esteem to family planning and
parenthood.
Researchers focusing on the reproductive health of men have uncovered the vast array of benefits associated with a
micronutrient-rich diet (that may supplemented where necessary, and with the approval of a GP):
Endothelial cells line the inner wall of the blood vessels, and healthy blood vessels are essential for proper erectile
function. To combat oxidised LDL cholesterol and tryglicerides which can increase the risk of endothelial dysfunction,
antioxidant Vitamins E (found in plant-based oils, nuts, seeds, fruits, and vegetables) and C (citrus fruits and other
fruits and vegetables) are recommended. Vitamin D (which can come from supplements, fortified foods and oily fish (such
as salmon, tuna, mackerel, herring), red meat, liver and egg yolk) can improve function.
Blood flow is regulated by nitric oxide (NO), which expands blood vessels and therefore supports erectile function.
Studies have shown that omega-3 fatty acids can stimulate endothelial release of NO; antioxidants can increase NO
production and delay its breakdown; and folic acid (folate is found in leafy greens, broccoli, Brussels sprouts and
chickpeas), calcium (dairy foods, leafy greens and fortified foods) and Vitamins C and E can support the biochemical
processes leading to NO release.
To support production of healthy sperm that is motile (can move efficiently), sperm cells must be shielded from
oxidative damage. Vitamin E, lycopene (tomatoes, pink grapefruit and watermelon) and coenzyme Q10 (organ meats, oily
fish, some fruits and vegetables, and supplements) are associated with sperm protection and improved quality. Selenium,
folate, Vitamin A (dairy foods, liver, fish and fortified foods) and zinc (oysters, red meat and poultry are good
sources) also appear to be important.
Prostate health can be influenced by diet, and studies have shown antioxidant vitamins, especially Vitamin E, may
protect the cells of the prostate against malignant growths; a lack of zinc and selenium could represent risk factors
for the development of cancer; Vitamin A helps regulate cell growth and cell differentiation; and B-complex vitamins can
have a positive effect on prostate health, along with ample consumption of foods containing tomato or soy. According to
large-scale observational studies, a high blood level of vitamin D could be associated with a positive prognosis for the
non-fatal progression of prostate cancer.
On a final note, Vitamins A, E, D, folic acid and long-chain omega-3 fatty acids are generally among the micronutrients
that can be difficult to adequately obtain from average dietary habits, and supplementation (with proper oversight by a
GP) can be beneficial.
Article originally published at NatureBee
Sources:
Purchase Bee Pollen at https://naturebee.com/