Food quality is absolutely crucial. It must contain enough nutrients that we divide into micronutrients and macronutrients.

The nutrients that we need in relatively small amounts are micronutrients. These include vitamins, minerals, and trace elements. Thanks to them we have healthy bones, teeth, hair, nails, skin, good immunity. It also participates in the proper functioning of hormonal processes in the body. Conversely, we are talking about malnutrition in their shortage. It is manifested by poor skin quality, hair loss, nail breaking, osteoporosis, and frequent sicknesses. Obese people are usually malnourished.

We distinguish water-soluble vitamins (hydrophilic), which are excreted in excess in the urine and soluble in lipids (lipophilic), which are stored in the stock so we can overdose them.

Hydrophilic - groups B, C, H

Lipophilic    - A, D, E, K

Where do we get micronutrients?

• Fruits and vegetables should be commonplace every day, whether raw or cooked
• Nuts and seeds
• Side dishes (potatoes, rice, pasta - ideally whole grain, quinoa, buckwheat, millet)
• Legumes
• Meat, fish, liver
• Eggs
• Dairy products (also containing fat-soluble vitamins, these vitamins cannot be used when consuming defatted products)
• Wholemeal flour
• Mushrooms
• Herbs

We always take into account the season and the region in which we live. Only then we can consume fresh food, without unnecessary chemistry. In winter, we prefer warm meals, including vegetables, use dried or frozen fruits from summer and autumn. It is the best form to preserve micronutrients. The best is fermented cabbage and fermented vegetables at all (pickles). Preserved and sterilized foods do not contain almost any micronutrients.