Micronutrients, which include vitamins and minerals, are small in size yet have a huge influence. Stephanie Goold, a dietician, advises not to miss out.
You have probably heard of macros. Protein, lipids, and carbs have become common terms in the fitness world. They work together to ensure you're eating healthily and fueling your success in and out of the gym. However, they do not tell the complete storey.
Micronutrients are a vast category of vitamins and minerals that are essential for our overall health and illness prevention. They are important since they are not generated by the body and must be received from your food. If you don't eat enough at mealtime, your health will suffer as a result of your deficiencies.
What causes micronutrient deficiencies?
Overuse of soils due to rising populations has resulted in significant losses of vitamin and mineral concentrations in the ground, resulting in less of the good stuff being imparted into the food we harvest and eat. The problem is exacerbated by the fact that many people fail to consume the recommended seven servings of multi-coloured fruits and vegetables each day. By the way, an average serving of fruit is a handful, and two handfuls of veggies.
Micronutrient depletion in your food and body can occur as a result of:
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Smoking
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Drinking alcohol
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Over-cooking
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Refined carbohydrates
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Saturated fats
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Medicines
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Excessive exercising
With the Christmas in full swing, check out this list of common flaws and how to solve them to make sure you're doing everything you can to help. We hope you're hungry right now.
Calcium
Low blood pressure, trouble swallowing, brittle nails/hair, irregular heart rhythm/palpitations, and osteoporosis are all possible symptoms.
Increase your calcium intake by including the following foods in your diet:
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Sesame seeds
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Broccoli
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Spinach
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Dairy
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Fish with small bones (such as sardines)
Iron
Fatigue, pale complexion, changes in nail shape/health, and shortness of breath are all possible symptoms.
The following are some examples of food sources:
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Shellfish
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Liver & Beef
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Whole grains
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Lentils
Vitamin B12
Sore or red tongue, depression, oral ulcers, pale complexion, weariness, and pins and needles are all possible symptoms.
To boost your Vitamin B12 levels, try these:
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Fortified nutritional yeast
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Fortified cereals
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Fish
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Meat
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Eggs
- Milk
While vegans should obtain professional guidance before taking B12 supplements.
Vitamin D
Muscle cramps, weariness, depression, reduced bone density, and frequent illness are all possible symptoms. UVB radiation, which is produced when sunlight interacts with our skin cells, is the most effective approach to increase vitamin D levels.
Include these vitamin D-rich foods in your diet:
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Fortified cereals and milks
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Beef liver
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Cheese
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Dark green leafy vegetables
- Oily fish such as tuna, mackerel, salmon