I did a video yesterday on Facebook and got quite a few messages about it
So thought I would share a summary with you today:
1) Omega 3 –
Found in oily fish, like salmon, trout, mackerel and sardines, it’s associated with:
* A decreased risk of heart disease
* An increased ability to absorb and use protein (actually helps the issue of needing more protein as we age)
* Increased concentration and improved brain health
* Healthier joints so you hear less ‘creaks’
* Improved gut health and a boosted immune system so you spend less time with the sniffles and more time doing what you want to do!
The ‘Fishing’ Line:
* Eat Oily Fish about 2-3 times per week (salmon, trout, mackerel, sardines)
* Consider supplementing with omega 3 (if you are vegan, then consider an algae supplement)
2) Magnesium –
Just a few symptoms of magnesium deficiency.
1) Magnesium is the 2nd most common nutrient deficiency in first world countries (only behind vitamin D)
2) 1 in 7 of us deficient
3) A magnesium deficiency is associated with increased risk of DIABETES, HIGH BLOOD PRESSURE, POOR SLEEP, ADHD, and DEPRESSION…
So, here’s a few ways you can get this mineral in your diet:
1) Greens – e.g. spinach, kale, chard,
2) Seeds and nuts
3) Beans – baked beans, pinto beans, kidney beans (great source of protein and fibre, too)
4) Fruits – Bananas and avocados 🙂
5) Chocolate – Dark chocolate, 70% and above…
* Have an Epsom salt bath (great before bed to relax you, too)
*consider Supplementing with magnesium (like magnesium citrate)
3) Vitamin B12 –
Did you know that your body cannot produce vitamin B12?
Nerves, your brain, and your blood cells – they all need it!
So, you have to get if from the food you eat.
It mainly comes from animal products (although you can find it in algae and fermented soy…)
Actions for you:
* Drink your milk, eat your eggs, and fry your steak!
* make sure plant based milks are fortified / have vitamin B12 added in
*use nutritional yeast
* Consider a B Vitamin supplement if you are low (the absorption of vitamin B is quite complex due to it requiring a protein…more on that another day!)
4) Vitamin D3 –
Did you know vitamin D is actually more like a hormone than a vitamin?
We simply don’t get enough of it (despite the current heatwave / thunderstorms) and is important for our immune system.
I mean, even if it is sunny, you might be working, in quarantine, or just busy and miss the sun..
In fact, even Australians are deficient in the “sunshine” vitamin <<< which is saying something!
So, it’s no wonder that even Public Health are advising that you might want to supplement with it during the months of October – April
^^^ Winter depression…we could be on to something, perhaps!
Not to mention recent reviews about how could impact the current pandemic
Actions for you:
* You can get some Vitamin D from oily fish and eggs (but not much)
* Consider supplementing with Vitamin D
5) Iron –
It’s a common deficiency in the world.
Also common if you’re menstruating or pregnant.
It’s important in the make up of your red blood cells!
Now, there’s two types:
* Haem iron – which is very well absorbed and found mainly – again – in meats, particularly beef!
* Non – haem iron – Not easily absorbed but found in a load of animal foods and veggies / grains, such as lentils, nuts, and spinach
Actions for you:
* Consider whether you’re eating any red meat
* If you’re a vegetarian, here’s a quick and simple tip…
Pair non-haem iron with vitamin C and reduce tea and coffee consumption around the time when you eat non-haem sources of iron like lentils, nuts or spinach to increase the absorption of the iron!
Avoid tea and coffee around meal times (to increase absorption of non-haem iron
* Consider supplementing with iron..
Or depending on your overall diet, you could just choose to go with a comprehensive multivit..
Just be wary that a multivitamin often contains really small amounts of vitamin D…
There you have it.
Where do you think you could improve with the above, if at all?
Matt ‘5 a day’ Fruci