10 Micronutrients We need and What Foods to Get it From

February 23, 2016

10 micronutrients that we need to function properly and that are especially important if we are training intensely.

You will notice that a number of nutrients can be obtained from the same healthy foods

Vitamin D: Lets start with Vitamin D which most of the population are deficient in. Lets be honest with the weather we get and Vitamin D coming from the Sun we are not located in the best area. Sunlight helps produce Vitamin D in the skin but there are some foods we can gain Vitamin D from. Oily fish, eggs, spinach, kale and broccoli contain Vitamin D. Vitamin D helps promote a healthy functioning body and also our absorption of Calcium. I do also recommend supplementing with Vitamin D because of its importance to us.

Calcium: Calcium which works as a team with Vitamin D helps promote healthy bone growth, development and also helps with the function of muscle contractions. Each day we lose calcium from sweat, urine, skin nails etc so it is important that we replace it. Foods high in calcium that we can absorb are, green vegetables such as spinach, kale and again broccoli.

Magnesium: Magnesium is needed by every organ in your body including the lungs and zinc keeps your immune system strong and can help you grow. Magnesium is great for energy and helps you absorb calcium. Magnesium is essential for good health and I look to take 1000mg per day as well as containing foods which are high in magnesium.Studies have shown magnesium:

help energy production,promote healthy bones and aid the absorption of calcium.

It also regulates high blood pressure prevents cardio vascular disease and help when your body is under stress.

Magnesium is found in nuts such as almonds, dark leafy vegetables, and seeds.

Zinc: Zinc is excellent for your immune system and fighting fatigue. Studies have shown Zinc to

strengthen immune system, attack infected cells and prevent and treat pneumonia. It also helps with the bodies usual functions and improves sleep, cognitive levels as well as energy levels. It is also great for supporting male and female fertility. Zinc is found in red meat, chick peas and quinoa.

Sodium: Soduim is important especially if we train and is a team partner with potassium. We lose sodium through sweat. Sodium helps the central nervous system and the absorption of nutrients. We get this from Pink Himalayan sea salt.

Potassium: The team mate of sodium as it helps control muscle contractions and nerve impulses. Without enough sodium or potassium we get the dreaded develop CRAMP. Great sources of potassium is avocado, bananas and sweet potatoes.

Iron: Iron is an important mineral for carrying oxygen in red blood cells to the working muscles. If we have low levels of Iron when we train it can take us fatigue easily or become dizzy. Food sources of Iron are Red meat, broccoli, spinach and eggs.

Vitamin B: Vitamin B helps produce red blood cells. It is also used to convert food sources into energy. Without vitamin B we struggle to turn our source of energy into fuel. Vitamin B is found in fish and black beans.

Vitamin C: Vitamin C help keeps your immune system strong. It helps keep our cells heathy and fights against free radicals. It is also used for growth and repair so vital if we have been training. Vitamin C is found in kale, broccoli, bell peppers, sprouts, oranges and other citrus fruits.

Vitamin E: Another free radical fighter. When the body is put under stress and training being one vitamin E helps fight against harmful cells to ensure a good recovery. Vitamin E is found in Nuts such as almonds and seeds like pumpkin and sunflower seeds.


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