The Famous (yet overlooked) Five (Nutrients)

I was having a clear out of my old stuff the other day (directed by the ‘boss’) and came across an absolute classic…


The Famous Five books. 

^^^ Ever read them?


But on the topic of the Famous Five…


Here’s 5 famously overlooked nutrients in your diet:


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 so you can get that leaner look


* Increased concentration so you don’t have to pretend you’re working when your boss comes over or rely on caffeine to get you through the day


* Healthier joints so you hear less ‘creaks’ (as a member of my Fit For Life Body Transformation calls it)


* 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, such as this one

 

* Think about reducing your Omega 6 intake (fats from vegetables oils, for example) so you have a better balance of omega 3 to 6!


2) Magnesium –


Muscle cramps…


Fatigue….


Migraines…


Just a few symptoms of magnesium deficiency. 


Actions for you:


* Eat more nuts (like almonds or almond butter), leafy greens, and – my personal favourite – dark chocolate (about 70% and above)


* Have an Epsom salt bath (great before bed to relax you, too)


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!


* Consider a B Vitamin supplement (such as this one) 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’re often working or too busy doing ‘stuff’ to enjoy it.

 

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!


Actions for you:


* You can get some Vitamin D from oily fish and eggs (but not much)

* Consider supplementing with Vitamin D3, such as this one

 
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!


* Consider supplementing with iron, such as this one



Or depending on your overall diet, you could just choose to go with a comprehensive multivit, like this one



Aaaaannndd breath!


There you have it.


The Famous Five.


Do you get enough of them in your diet?


Speak soon,


Matt 


PS. We’re talking hunger, meal timing, and how to set up your day to lose weight in the weekly webinar over in the VIP area this week

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