4. Remember your micronutrients

Micronutrients (vitamins and minerals) are needed by the body in small amounts to perform important metabolic functions. The body cannot synthesize most of them, so a constant supply in the diet is very important. They are essential in glucose metabolism, to produce energy, and to synthesise many neurotransmitters, prostaglandins (hormone-like substances) and phospholipids. 55 Please refer to the Table of Micronutrients at the back of this book for more details concerning their dietary sources and the role each of them performs in the body. To get an adequate supply of vitamins and minerals: 52 Holford, 2005b. 53 Carper, 2001. 54 Imam Malik. 55 Holford, 2005b. •!• Eat your daily servings of fruits and vegetables. Vary the types, enjoy the different colours and include lots of dark green leafy vegetables. •!• Make nuts, seeds, beans and lentils part of your daily regime. Be aware that they are rich in calories, so if you are watching your weight, limit quantities to the lower amounts that may be recommended for your age and weight. •!• Replace refined grains with whole ones that are rich in B vitamins, the vital vitamins for mental performance, memory, mood, and energy production. We can now further understand why our Prophet (~ ) stressed the importance of eating whole grains rather than refined ones. •!• Avoid nutrient-robbers: these are the empty calorie foods like overly refined or processed food, fat-loaded fast foods, and foods with added synthetic flavouring and colouring.