Nutrition

Vitamins and minerals

By March 4, 2021 No Comments
Vitamins and Minerals play an essential role in all metabolic processes such as digestion, repair, energy transfer, immunity, and nervous system function. If we don’t get enough of it we simply won’t function properly.
When it comes to supplementation, bear in mind that no amount of supplements will fix a bad diet.
Before we dive into what supplements to take we need to aim to get all our nutrients from our food.
However, because of dietary restrictions, time of the year, or simply because of the quantities we need, getting it from food can be difficult.
Omega 3 fatty acids
Why?
Lower inflammation
Increase insulin sensitivity
Keep our cell membranes more fluid (neurochemical messages can be transmitted more easily because of this).
How?
Try to include at least 2 portions of fish per week, or 140g of oily fish a week.
Sources: fish, seafood, eggs, nuts, and seeds.
Vitamin D
Why?
It helps to maintain serum calcium levels
It’s involved in Immune system function and regulating glucose tolerance
How?
From late March to September a 15 to 30-minute walk outside should do.
Between October and early March, supplementation is advised – 10 mcg a day should do.
Sources: Natural sunlight allows your body to create Vitamin D, so we don’t need to get it from food however mushrooms, shrimp and beef live are good sources.
Note: Glass blocks UBV preventing the production of Vitamin D, so you need to get it directly from sunlight (exactly like Superman 🦸🏻‍♂️)
Magnesium
Why?
Helps Carbs and Fat metabolism.
Active transportation of Ions across cell membranes.
Cell migration and wound healing.
Magnesium also has a relaxing effect that helps with anxiety and sleep
How?
It comes from our food.
We need around 300mg for men or 270mg for women as an adult.
Sources: Dark leafy greens, beans, legumes, Dark Chocolate, quinoa.
Vitamin B12
Why?
It helps maintain healthy nerve and blood cells and DNA synthesis.
How?
B12 comes only from animal products, plant eaters might need to supplement. You need 1.5mcg a day as an adult.
Sources: fish, meat and dairy products.