Hi fitness warriors!

The importance of supplying your body with sufficient vitamins and minerals is second to none – regardless of your age, gender, goal, ability, etc. With this being said; this is an area almost all of us dialect at times, leading too many health issues/deficiencies overtime. If we can resolve this issue, you will have the ability to perform at your peak each and every day!

Throughout this blog, we will cover four nutrients that are crucial to live a healthy and happy life. With each nutrient, we cover how to identify if you are at risk of becoming deficient – before giving you a guide to which foods you should and shouldn’t be implementing on a daily basis to enhance your nutrient intake and absorption!

It’s important to note: the information throughout this blog should not exceed any professional medical advice and/or medications – therefore, use this information as a guide to ensure you start improving your deficiencies and health. Let’s get into it!

Nutrient 1 | Iron:

Importance:

Iron is a mineral found in every cell of the body. About 70% of iron is found throughout your red blood cells – having a vital role in carrying oxygen from your lungs to major organs. A lack in iron results in an ‘iron deficiency’ – resulting in your body not being able to produce the correct amount of ‘hemoglobin’ (a substance that is formed by iron to carry oxygen throughout the body). When this happens, your body and blood stream lack oxygen and your cells can no longer receive the oxygen it desires. This can cause extreme fatigue, weakness, inflammation and much more. 

Therefore, staying iron efficient is vital to promote energy and oxygen levels throughout your body.

Signs you may be deficient:

Below I have placed five common signs that appear if you are iron deficient. If you frequently experience any of the below symptoms, or other iron deficient symptoms – it may be beneficial for you to get a blood test to ensure you are not suffering from an iron deficiency.

Five common symptoms:

  • Unusual tiredness / extreme fatigue:
  • Paleness – face, gums / lips, nails, eyelids:
  • Frequent shortness of breath / heart palpitations:
  • Frequent headaches and dizziness: and
  • Cold hands and feet.

How to prevent an Iron deficiency:

The best way to prevent an iron deficiency is through your nutrition – eating a balanced, healthy diet to which includes some of the below options. The body can absorb up to three times more iron through animal sources, compared to plants – therefore, below I placed both non-vegetarian and vegetarian options for you to start implementing into your daily nutrition. 

Top ten foods to include to boost your iron levels and absorption: 

  • Lean red meat:
  • Chicken:
  • Turkey:
  • Seafood (oysters):
  • Beans and lentils:
  • Tofu:
  • Dried fruits (raisins, apricots):
  • Cashews:
  • Leafy greens and vegetable (kale, spinach, broccoli, etc): and
  • Whole grain cereals (muesli, oats, etc).

Increasing your vitamin C intake will also improve your iron absorption – therefore, read the Vitamin C section to further improve your iron levels and absorption.

Nutrient 2 | Vitamin B12:

Importance: 

Vitamin B12 plays a substantial role in cell health. This impacts your overall health as it affects your: energy levels, brain function, metabolism, nervous system, heart health and much more. Being efficient in vitamin b12 can boost these functions, making this vitamin crucial to optimise at your best.

Signs you may be deficient: 

As vitamin B directly affects your overall health – there is a many symptom that may arise if deficient. If you feel as if you suffer from any of below frequently, you can check your vitamin b12 levels through a blood test. Below are five common symptoms:

  • Tiredness / weakness / fatigue:
  • Constipation / low in appetite:
  • Weight loss:
  • Brain function – balance problems / confusion / poor memory:
  • Pale skin.

How to prevent a Vitamin B12 deficiency:

There are many foods that have high sources of vitamin b12 – therefore, please see the list of the below ten foods and start incorporating these into your daily nutritional intake.

Top ten foods to include to boost Vitamin B12 levels and absorption: 

  • Animal liver and kidney foods:
  • Clams:
  • Beef:
  • Fortified cereal – muesli, oats, nuts, seeds, dried fruit:
  • Tuna:
  • Trout:
  • Salmon:
  • Low-fat milk:
  • Greek yogurt: and
  • Eggs.

Nutrient 3 | Magnesium:

Importance: 

60% of your bodies Magnesium is found throughout your bones – the other 40% is spread throughout the remainder of your body, such as: your muscles, tissues and blood stream.

Magnesium assists in the creation of energy, DNA and protein – as well as boost performance, mental health, blood pressure and much more. Magnesium is a vital mineral for the body as it boosts your everyday physical and mental health and effects so many different aspects of your overall health and wellbeing, for both the short and long-term.

Signs you may be deficient: 

To test your magnesium levels, you would complete a blood test. Below I have placed five common symptoms that can occur if you are lacking magnesium – If you experience any of these frequently, I suggest you get a blood test to become aware of your current levels.

  • Muscular issues – twitches, cramps, weakness:
  • Metal health – enhanced depression, anxiety, etc:
  • Osteoporosis – due to lack of magnesium throughout your bones:
  • High blood pressure: and
  • Shortness of breath / asthma + heart palpitations. 

How to prevent magnesium deficiency:

You can improve your magnesium intake through your nutrition and supplements. Below is a list of the top ten foods I recommend you incorporate weekly to enhance your magnesium absorption and intake:

Top ten foods to include to boost magnesium levels and absorption:

  • Dark chocolate:
  • Avocado:
  • Nuts / seeds:
  • Legumes:
  • Tofu:
  • Salmon:
  • Whole grains:
  • Bananas:
  • Leafy green vegetables (spinach, kale, broccoli): and
  • Edamame.

I recommend consuming more of the above foods daily before seeking a magnesium supplement. For more information seek the guidance from a medical professional near you. 

To increase the absorption of magnesium through the above foods, aim to avoid calcium rich foods in the same meal – as calcium can affect your magnesium absorption. A common rule is no calcium within an hour before / after consuming magnesium rich foods.

Nutrient 4 | Vitamin C:

Importance: 

There is a long list of benefits to vitamin C. Vitamin C is necessary for growth of your body’s tissues, wound healing, bones and teeth as this vitamin is commonly known and used for repairing the body. Vitamin C also assist in the absorption of iron (as mentioned previously), boosting your immune system and much more. 

Signs you may be deficient: 

Many symptoms can occur if your body suffers from a vitamin C deficiency. You can check your current vitamin C levels through getting a blood test. Below are five common symptoms:

  • Extreme tiredness / weakness:
  • Muscle and join pain:
  • Dry / itchy skin:
  • Impaired wound healing: and
  • Spontaneous bleeding / bruising.

How to prevent a Vitamin C deficiency:

The best way to prevent a vitamin C deficiency is through your nutritional intake. I recommend aiming one of the below foods daily to start improving your current vitamin C intake and levels.

Top ten foods to include to boost Vitamin C levels and absorption:

  • Kiwifruit:
  • Chilli Peppers:
  • Strawberries:
  • Oranges:
  • Papaya:
  • Leafy green vegetables (broccoli, kale, spinach):
  • Tomatoes:
  • Snow peas:
  • Parsley: and
  • Thyme.

Including the above into your weekly intake before turning to a supplement option – unless advised otherwise by a health professional.

Conclusion:

Overall, you now have a the information to take action surrounding these four nutrients. If you wish to enhance your knowledge further – I recommend you complete the >>Nutrient Deficiencies<< program as this will outline further nutrients and how to implement this information effortlessly! To learn more about this program >>click here<<.

As always: If you’d like to enter our monthly draw to receive a 3-month FREE Cam’s Crazy 8s membership – be sure to post your key take-away from today’s lesson on your social media and tag @camscrazy8s. We will be selecting the winner at the end of each month!

Can’t wait? Sign up for a 2 week FREE trial now by >>clicking here<<.

I’ll see you next time.

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