Put Away your Macros Calculator
Put Away your Macros Calculator: Today we’re Discussing Micronutrients
While getting the right balance of carbs, proteins and fats is important, today we are putting away our macros calculator. Let’s talk about the importance of micronutrients.
Most adults are deficient in some of the primary nutrients needed to stay healthy. There are actually 31 essential vitamins and minerals we all need for optimal health. I’m going to briefly go over 5 that are specifically related to metabolic health. That doesn’t make these others like calcium or fiber less important.
Vitamin D is important for the strength of both our bones and teeth. Vitamin D also aids in glucose control, insulin control, supports our muscles, nerves, and the immune system. We can get it from the sun without sunscreen. I actually recommend 10-20 minutes in the sun without sunscreen unless a doctor has advised you otherwise. Vitamin D can be found in eggs and Fatty fish. 50% of Americans are Vitamin D deficient.
Magnesium supports several body systems. It crucial for energy production, as well as nerve and muscle function. It’s hard to detect when we are slightly low in magnesium. However, chronically low levels can increase the risk of type 2 diabetes, osteoporosis high blood pressure and heart disease. We can find magnesium in whole grains, leafy dark-green vegetables, low-fat milk, yogurt, dried beans and legumes. 50% of Americans are Magnesium deficient.
Zinc plays a crucial role in the insulin system. It’s necessary to synthesize carbohydrates, fat, protein and Vitamin D. It helps our immune systems as well as our metabolism functions. It can be found in chicken and red meat. Those who eat these two things are rarely low in zinc.
Omega 3 Fatty Acids are most well known to support healthy inflammatory response, but they also important in the metabolic process. I think about these as important for heart and brain health. Since they support the brain, they can often help with focus and even mood. Over 95% of children and 68% of adults in the US do not consume enough omega-3s. We can find them in fatty fish, flaxseed, chia seeds, and walnuts. I think most adults, including myself, and especially children probably aren’t consuming these foods on a regular bases.
Vitamin B12 is known for its impact on energy but also aids in glucose metabolism. It helps create DNA, as well as keeps our body's blood and nerve cells healthy. We can find B12, and the other B Vitamins in Broccoli, Brussels sprouts, cabbage, kale, spring greens, spinach, chickpeas (garbanzo beans) and kidney beans. 40 % of people in the US are deficient in B12
Most doctors agree we should be getting in 2-3 servings of fruit, 3-5 servings of vegetables and 12 ounces of fish each week.
Though I aim to eat a healthy whole-food diet, I can honestly say I rarely get these in each day. I truly believe even the healthiest diets need supplements. I’ve been using the same amazing supplement for almost 8 years. About 3 months in, I felt a huge difference in energy, inflammation reduction and overall health. My body was finally getting the nutrients it needed to heal itself and run optimally.
Hard-packed and synthetic supplements pass through our system. It’s literally flushing money down the drain. Even worse, they can be lodged in the small or large intestine and cause damage to our bodies.
When looking for supplements look for:
Whole-food
Soft-packed
Bioavailable
If you’re reading ingredients and don’t recognize a word, google to see if that’s a synthetic version of that vitamin or mineral. That’s a sign that those are not supplements that you want to waste your money purchasing.
Read more about how I incorporate these and other supplements into my daily routine HERE.
FAQ
What is Bioavailability?
The term bioavailable refers to this principle of absorption. When a supplement or nutrient is more easily absorbed and used by your body, it’s considered more bioavailable.
I eat healthy, do I still need a supplement?
This is completely up to you and your doctor, but studies show even those eating the healthiest US diet still need to be taking supplements.
What supplements do you take, Jessica?
I take dōTERRA’s Lifelong Vitality Pack. I usually recommend someone new starting with the Daily Nutrient Pack. If you want to learn more, schedule a FREE 20-minute health consultation with me by clicking HERE.
