2020 has left more than a few of us more than a little depleted. One of those ways may very well be our nutrient levels. To start 2021 how we want to finish it, here’s a line up of essential key nutrients we could all do with a top up on to nourish our body and restore our life of balance.
This wonder nutrient is used in over 300 enzyme reactions throughout the body. Modern diets are often lacking the magnesium required in modern living. Adding additional supplemental magnesium supports the processes in the body that require magnesium such as sleep, muscle relaxation and energy production.
When seeking out the best forms of magnesium make sure you look for the most highly bioavailable forms, primarily Magnesium Biglycinate for increased absorption.
Signs you might be magnesium deficient;
- Low energy
- Cramped or achy muscles
- Restless sleep or trouble sleeping
- Busy mind and unstable mood
- Irregular heart function
- High blood pressure
Magnesium food sources;
- Dark Chocolate
- Nuts, mostly almonds, cashews and Brazil nuts
- Seeds, including flax, pumpkin and chia seeds
- Whole grains
- Some Fatty Fish, including Salmon
Zinc is one of the absolute pillar nutrients recommended at our BePure Clinic. Over 300 enzymes have been shown to contain zinc, either directly involved in catalysis, as a cofactor, or for structural stabilisation. Although many foods contain zinc (oysters, milk, eggs, lamb, pumpkin seeds, sesame seeds, maple syrup), modern day living means many people experience less than optimal zinc.
Signs you might be zinc deficient;
- Suppressed immunity, frequent colds or infections
- White spots on your fingernails
- Infertility, especially male factor infertility. You won’t necessarily know if you suffer from infertility as a male without testing, however, if you and your partner have failed to conceive within a year, testing for zinc deficiency could be helpful
- Acid reflux, indigestion or heartburn
- Depression and anxiety
- Hair loss
- Loss of appetite
- Slowed growth in children
- Loss of smell or taste.
Zinc food sources;
- Oysters, and other seafood (crab, lobster, mussels)
- Red meat, especially beef
- Chicken and pork
- Hard Cheeses
3. Vitamin D
Vitamin D is commonly known as the ‘sunshine vitamin’ as it is naturally derived from sunshine, along with some foods. However, due to damaging UV sun rays, our modern dominantly indoor lifestyle and the degrading nutritional quality of our food, 84% of New Zealanders are insufficient in vitamin D at 80 nmol/l*.
Vitamin D behaves much like a hormone in the body and plays a vital role in a multitude of the body's systems. It supports the regulation of insulin, our immune system, the production of pancreatic enzymes for great gut health, the absorption of calcium and phosphorus and has an anti-inflammatory action in the body beneficial to heart health.
Vitamin D is also commonly shown to support and improve mood and depression, particularly during winter, when Seasonal Affective Disorder occurs in some individuals.
Signs you might be Vitamin D Deficient
- Low mood and unstable mental wellness
- Poor skin health
- Stabilizes insulin levels
Vitamin D food sources;
- Oily fish (salmon, tuna and trout)
- Liver Eggs
- Raw dairy (milk, cheese)
- Lard in your cooking
Many women experience low iron levels at various times during their life, from menstruation through pregnancy. Iron is vital for hemoglobin (red blood cell) production and therefore oxygen carrying capacity for both energy, immunity and mood.
Signs of deficiency include anemia, lethargy, cognitive impairment, developmental delay, amenorrhea, hair loss, enlarged liver, and others.
Because the amount of iron we can store in the body is dependent on the amount of iron we have stored in our body, choosing to supplement with iron can be a good way to boost your levels back up to optimal levels if you find you are deficient in iron.
Signs you might be iron deficient;
- Low energy levels and extreme fatigue
- Low mood and mental wellness
- Weakness in the body
- Pale skin and brittle nails
- Chest pain, fast heartbeat or shortness of breath
- Brain fog, headache, dizziness or lightheadedness
- Cold hands and feet
Iron containing foods;
- Spinach and leafy greens
- Liver and other organ meats
- Red meat
- Pumpkin seeds
Ensuring you’re well topped up on all of these key nutrients is one of the best ways to set your body and your wellness up for its best chance at being energised, happy and full of vitality.
Curious as to whether you might be depleted in any of these key nutrients and not sure where to start? Feel free to reach out to our incredible support team on firstname.lastname@example.org or 0800 52 54 52, try our Nutrient Restore Questionnaire or visit your personal health practitioner for more information.