Certain micronutrients are very difficult to obtain through food, while some are easy to neglect, so we can end up with deficiencies that can cause a wide array of health troubles. Prevent them by balancing your vitamins and minerals, and watch your health bloom!
If you’re constantly searching for new ways to improve your self-care routine, you might be surprised how the little things can truly elevate your entire well-being to a new level.
For those among you who have already mastered the art of taking care of your caloric needs, and learned how to balance your macronutrient intake, you most likely know that micronutrients matter to a great extent, too. However, most of us fail to take these tiny, healthful goodies into account when devising a powerful eating regime.
As one of the most elusive vitamins on the list, this intruder is not technically a vitamin, but a hormone that your body synthesizes when exposed to sunlight. Vitamin D is fat-soluble, and while it’s found in milk, salmon, and eggs among other foods, it’s still rather difficult to consume in sufficient amounts to satisfy your daily needs. Vitamin D plays a vital role in other vitamin and mineral absorption as well as in building your immune system and improving your mood.
Additionally, this handy vitamin is exceptionally important in your brain and bone health, and it’s one of the most common dietary deficiencies even among healthy people who mind what they eat. That is why so many turn to supplementation of this vitamin, especially during the cold season when sunshine is scarce.
This vital mineral is essential for the production of hemoglobin, which in turn helps your blood with oxygen delivery. It is also important for your overall health, such as keeping various infections at bay by strengthening your immune system. If you find your hair and nails to be brittle, and if you’re constantly tired, these symptoms might point to a deficiency in iron.
You can help your body get more of this nutrient by eating clams and oysters, while beef and turkey are also loaded with iron.
As for plant sources, amp up your diet with kidney beans, broccoli and kale. Prolonged iron deficiency is often associated with anemia and other chronic health issues, hence the need to take a closer look at your diet and get more iron whenever you can.
As magnesium is one of the most abundant minerals in the body, it makes perfect sense that experiencing a deficiency in it can be detrimental to a variety of essential chemical processes in your body. From regulating your heartbeat, blood pressure, all the way to boosting your sleep quality, this mineral is truly essential for your overall wellbeing. And yet, a vast majority of people go through life without knowing that their magnesium intake is too low.
While it’s found in a range of plants, such as pumpkin and flaxseeds, almonds, and spinach, it’s often recommended to use magnesium tablets to supplement your diet efficiently. Of course, first make sure with your doctor that you have a deficiency, to begin with, and then enrich your diet with as many magnesium sources as possible.
Together with many other vitamins and minerals, this essential micronutrient is required to protect your vision, and ensure that your bones are strong and healthy. Even the beauty industry has started emphasizing the use of retinol (which is another name for vitamin A) in good skin health. Eggs, beef, chicken, as well as milk, cheese, and butter, are all great sources, while you’ll also find it in carrots, mangos, and all orange veggies, as well as dark greens.
If you already suffer from a skin condition such as acne or eczema, perhaps introducing more vitamin A-rich foods may help you heal your lovely skin. Moreover, by making sure that you include plenty of this micronutrient in your diet, you’ll protect your eye health for years to come.
There are eight of them in total, and together, they pack quite a punch on your entire metabolism, your immune system, as well as your wellbeing. For instance, folate, which is also known as B9 is especially important to consume in abundance during pregnancy, since paired with folic acid, this vitamin is key in preventing birth-related defects and ensuring that the baby develops properly.
However, B vitamins remain crucial throughout our lives, meaning that we can experience a range of issues when we suffer from a deficiency: from feeling constantly tired, having brittle nails, losing hair, to overall weakness and fatigue, a lack of B vitamins can do some damage. Do your best to infuse your eating regime with plenty of leafy greens, dairy, grains, as well as meat, all of which are packed with these eight B vitamins.
While there’s no one-size-fits-all when it comes to diets, let alone individual micronutrients, you can make a significant difference in your health if you pay closer attention to these essential minerals and vitamins. After all, every step you take to improve your wellbeing is a relevant one, and these micronutrients are the perfect example of how a little goes a long way in achieving health and balance in life.