You sleep for eight hours, eat healthy, and exercise, but you still feel like a smartphone on power-saving mode? It's not just about vitamins and minerals. Lack of sleep, chronic stress, and a monotonous diet can all take a toll on your body.
How does a deficiency of substances affect appearance and health?
A deficiency of chromium picolinate can cause a craving for sweets, a lack of energy in men can lead to a decrease in testosterone, and a lack of potassium can lead to swelling. The body needs energy to function and recover, and if it is not enough, it begins to accumulate fat. As it turns out, a deficiency of one or another microelement affects nutrition, appearance, and overall quality of life.
To maintain optimal levels of vitamins and minerals, it is important to follow several basic principles. Scientific studies confirm that not only a balanced diet and taking supplements are important, but also quality sleep and sufficient physical activity.
How to balance your diet?
To maintain the amount of vitamins and minerals, it is important to include products in the diet that provide the necessary amount of them. B vitamins (B12, B9) support the nervous system, prevent anemia and fatigue. They can be obtained from meat (150-200 g of beef, chicken, turkey three to four times a week), liver (50-100 g per week) and eggs (once or twice a day).
Mood is necessary for immunity, skin and hair health. It is found in seafood (oysters, shrimp, mussels), red meat (100-150 g three times a week), as well as seeds and nuts (30 g per day).
Omega-3 fatty acids are very important for heart and brain health and reducing inflammation. Their deficiency can lead to impaired cognitive function and an increased risk of cardiovascular disease. The main sources are oily fish (salmon, sardines, mackerel - 150-200 g two to three times a week), flaxseed (one to two tablespoons per day) and walnuts (30 g per day). For prevention, omega-3 supplements can be taken in a dose of 1-2 g per day, after consulting a doctor.
Magnesium is an important mineral for the nervous system, muscles, and energy metabolism. Its deficiency can be manifested by fatigue, cramps, and sleep disorders. Foods rich in magnesium should be included in the diet: dark chocolate (20-30 g per day), nuts (30 g per day), pumpkin seeds (one to two tablespoons per day), and green leafy vegetables (spinach, cabbage - 100-150 g per day).
Iron is necessary for normal hematopoiesis and oxygen transport. Its main sources are red meat (150-200 g two to three times a week), liver (50-100 g once a week) and legumes (100 g per day). For better absorption of iron, it should be combined with vitamin C (vegetables, citrus fruits, cabbage, potatoes, onions).
Sleep directly affects metabolism and the assimilation of nutrients. Recent studies have shown that lack of sleep disrupts the functioning of mitochondria - the "energy plants" of cells, which affects metabolic processes and the accumulation of vitamins and minerals.
7-9 hours of sleep helps normalize vitamin D and B12 levels and improves liver function, which plays a key role in vitamin and mineral metabolism.
Chronic stress activates the sympathetic nervous system, which leads to the excretion of vitamins and minerals, especially magnesium and vitamin C, in the urine. Studies show that meditation, yoga, and other relaxation practices can reduce levels of the “stress hormone” cortisol, which interferes with the normal absorption of nutrients.
Ctrl
Enter
Did you find a Mistake?
Highlight the phrase and press Ctrl+EnterRelated News
