8 essential nutrients in the diet of a phyto-baby.

Improve your health and performance by getting enough of these important nutrients from your diet.

Do you think that if you take a daily multivitamin, you get all the necessary nutrients that your body needs? Don’t be so sure.

If you are following a not quite ideal diet, you can certainly count on vitamins, and this will give you some insurance to some extent, but any vitamin complex is not a substitute for all the important nutrients that you need for training, recovery after exercising and maintaining health.

“Some women have this idea, ‘I’ll take my vitamins today and I won’t have to worry about what I eat during the day,” says Lisa Bruno, MD, nutritionist, at Work It Out Nutrition in Hoboken. , New Jersey. “Remember, you should always try to get nutrients from your diet before taking any vitamin supplements.”

Not only is your body better at absorbing food in its natural form, but when you want to add certain nutrients to your diet, you will generally have a better understanding of what you eat.

By now, you’re probably already thinking about how much calcium, folate, and iron you’re getting, although these aren’t the only important nutrients.

Try increasing your intake of these key vitamins, minerals, and other nutrients to help you maintain high energy levels, a good mood, and peak performance for your workouts.

1. Vitamin C

Зелёный горошек

Why is it needed:

Iron is one of those key nutrients that you need, especially if you have a heavy period. And low iron levels can lead to anemia, which can cause severe fatigue.

If you want to maintain healthy iron levels in your body, make sure you also get enough vitamin C, which helps in iron absorption.

“There are two different types of iron: one that you get from eating meat, and one that comes from plant sources such as spinach, pumpkin seeds, and fortified cereals. Iron from non-meat sources requires a small amount of vitamin C for your body to absorb it, ”says Bruno.

Vitamin C itself is also important for healthy skin and plays an important role in collagen formation, says Lauren Slayton, M.D., founder of Foodtrainers in New York.

  • How much to take: 90 to 120 mg vitamin C per day. Also aim to get 18 mg of iron per day.
  • Top Sources: Kiwi, broccoli, green peas, red and green bell peppers.

2. Vitamin D

Филе красной рыбы

Why is it needed:

As you may already know, a lack of calcium in your diet can contribute to the development of osteoporosis, a disease that women are more at risk of developing than men.

But to improve calcium absorption, you should also pay attention to your vitamin D intake. “Vitamin D goes hand in hand with calcium. If you really focus on calcium intake but don’t get enough vitamin D, you can simply absorb and metabolize the calcium you get, ”Bruno explains.

  • How much to take: 600 IU per day.
  • Top Sources: fortified dairy products like milk and yogurt aren’t the only way to get your D. You can also find it in salmon, tuna, sardines, and eggs.

3. Vitamin B6


Why is it needed:

“B vitamins are important for maintaining energy, lowering PMS and improving mood,” says Slayton. Vitamin B6 (pyridoxine) is especially important because it helps improve red blood cell production and improve blood circulation.

Chronic dry mouth or muscle cramps can also be caused by a lack of vitamin B6.

  • How much to take: when it comes to vitamin B6 – only 1.3 mg per day.
  • Top Sources: chickpeas, bananas, fortified breakfast cereals.

4. Probiotics

Греческий йогурт

Why they are needed:

“Your intestines are like a control tower for your body. Most serotonin is produced in the gut, so probiotic supplements and foods can improve your mood. They also reduce sugar cravings, aid digestion and boost immunity, ”says Slayton.

  • How much to take: probiotics are live microorganisms, so they are measured in the billions. You should aim to consume 10 to 20 billion a day, Slayton says.
  • Top Sources: Greek yogurt, miso soup, kimchi, kombucha.

5. Magnesium


Why is it needed:

“Most women don’t consume magnesium, and some don’t even know about it,” says Slayton. “If you have low magnesium levels, your metabolism suffers.”

Mineral has several other benefits, including reduced anxiety, increased sex drive, and decreased frequency of migraines.

Birth control pills, stress and sweating are known to deplete magnesium in the body.

How much to take: 320 mg per day.

Top Sources: Almonds, Spinach, Peanut Butter.

6. Omega-3 fatty acids

Семена чиа

Why they are needed:

Whether you’re trying to lose weight, clear your skin, or deal with cholesterol, omega-3s play an important role in all of these aspects. “Whether you are an amateur or professional sportsman, omega-3s should be a key part of your diet because they help reduce muscle inflammation,” says Slayton.

  • How much to take: 1000 to 2000 mg per day.
  • Top Sources: Seafood, Walnuts, Chia Seeds.

7. Potassium


Why is it needed:

Potassium helps with muscle contraction, improves circulation and protects against high blood pressure. Bruno says foods high in potassium can also be a great post-workout snack because they help reduce muscle cramps.

  • How much to take: 4.7 grams per day.
  • Top Sources: Beets, Avocado, Pumpkin, Yogurt, White Beans.

8. Iodine


Why is it needed:

Adequate iodine levels are essential to help your thyroid function at its best, which will affect your metabolism and balance your hormones. And if you’re thinking about getting pregnant, iodine is important for fetal brain development, Bruno says.

  • How much to take: 150 micrograms per day.
  • Top Sources: eggs, skim milk, yogurt.

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