Here’s how to get key micronutrients that many of us miss and need for many reasons to support the body.
Let's talk about how to get those key micronutrients that many of us have a hard time getting into our diet every day. The first one we would like to start with is CALCIUM. Calcium has been a buzz word for quite some time. It is a well-deserving buzz word because we have more calcium in our bodies than any other mineral! Calcium supports your bones and your teeth as well as helps the functionality of the heart, muscles and nerve signaling.
Companies that sell cow’s milk have always used calcium as their marketing strategy, but we are here to tell you that calcium is found in many other food sources that you can consume daily.
If you are dairy-free, maybe you have noticed that those cartons of almond milk, pea milk, and some other plant-based milk have 50% MORE calcium than their dairy competitor. This translates to their whole form as well. Almonds, seeds (ex: poppy, sesame, + chia), and peas are all great sources of calcium.
Here are some more worth mentioning: Sardines, beans + lentils, raw milk, leafy greens (kale, bok choy, spinach, collard + more), broccoli, okra, amaranth, figs, and more. There are many other sources of calcium. If you are able to implement a few of these throughout each day, you will be able to boost your intake to help support your insides.
CHOLINE! What the heck is it and why is it important?! This micronutrient lives in your tissues and is very important in the process of synthesis and transport of lipids. It helps the heart and brain function and can reduce the risk of breast cancer. We don’t hear about this micronutrient very often, but it doesn't mean it is any less important. The amount of choline we need varies by age and if you are pregnant or breastfeeding.
Some ways to up your intake of choline: Eggs (mostly yolk), lean organic grass-fed beef, elk, bison, fresh cod, salmon, cauliflower, broccoli, brussels sprouts, chickpeas, lentils, and quinoa. These are just a few examples of foods that contain a significant amount of choline.
Magnesium deficiency isn't pretty since it is a necessary nutrient for the performance of energy production, oxidative phosphorylation, and glycolysis (helps regulate blood sugar). It also helps to strengthen bones and our immune systems.
We can consume magnesium through our diet as it is widely distributed in plant and animal food sources. Nuts such as almonds and cashews are very high in magnesium. Some other sources: Dark, leafy greens (kale, spinach, collard, etc), avocados, legumes (lentils, beans, chickpeas), tofu, seeds (flax, pumpkin, chia), whole grains (buckwheat + quinoa), fatty fish (salmon, mackerel, halibut), bananas and even dark chocolate!!!
Hopefully, it’s sunny today where you live because today’s topic is VITAMIN D, the sunshine vitamin! The ideal way to get your vitamin D is by exposing your unprotected skin to the sun midday for around 10-30 minutes. Beyond this, we should be applying sunscreen to be sure we are protecting our skin from overexposure. But, not all of us have the opportunity to sit in the sun year-round because, well, winter. Most of us don’t want to sit outside in 20 °F weather to absorb the vitamin D we all so desperately need.
Did you know about 40% of Americans have a Vitamin D deficiency? Deficiency can lead to osteoporosis, cancer, depression, muscle weakness, and even death. A sufficient amount of this micronutrient helps support hormone balance, it lowers the risk of cardiovascular disease and aids in bone health and immunity. This is why it’s so important to get our Vitamin D and luckily if we can’t get it naturally from the sun, we can consume it in our diets!
Some options to consider: Wild-caught salmon, sardines, cod, tuna, shrimp and herring, mushrooms, egg yolk, and fortified foods. Be careful with some fortified foods such as cereal, due to their high content of sugar and unhealthy ingredients (preservatives, fake sugars, etc).
This micronutrient is very important in the fight against free radicals. Free radicals create mayhem in the body aging it and creating disease and illness. Vitamin E is a strong antioxidant that fights to protect our cells from damage. It also helps to reduce the risk of Alzheimer’s disease, certain cancers, and heart disease. It also helps reduce high blood pressure and hardening of the arteries.
You can easily get Vitamin E through your diet by implementing some of these foods listed.
Broccoli, cauliflower, tomatoes, sunflower seeds, nuts (peanuts, hazelnuts, almonds), spinach, kiwi, wheat germ oil, avocado, and raw, red, sweet peppers.
If you have any questions or if you’re wondering if you have a sufficient amount of Nutrients, as well as if you are absorbing them in your body, email me or message me. We can set up an in-person consultation to analyze your blood or I can send you a dry blood kit to perform in-home. I will analyze your blood and let you know your body’s strengths and weaknesses right from the comfort of your home.