Our body needs a proper diet and the right foods that are rich in nutrients in order to perform its best. We know that it is important to consume enough complex carbohydrates, protein, good fats, vitamins, and essential minerals. But did you know that we need more than just macro- and micro- nutrients? For example vitamin B 12, phytoestrogen, omega 3,6,9, molybdenum, and amino acid (serine, proline, arginine, and asparagine). Our body needs these additional nutrients to promote proper organ functions including brain functions, immune system, nervous system, muscle repair, enzyme production, and more. Taking supplements alone is not always the best way to maintain a healthy body. Instead, it is better to consume whole foods along with taking tablets. Here are common food sources for 5 additional vital nutrients that your body will need.
[divider title=”1. Vitamin B12” style=”style6″ align=”left”/]
Vitamin B12 helps to maintain the central nervous system and promote a proper function of nerve cells, especially, neurotransmitter signaling. Deficiency of vitamin B12 will affect your nervous system greatly. So, it is important to consume foods that are rich in vitamin B12. For example, eggs, dairy products, fish, and chicken. Eggs are a good source of vitamin B 12. However, you should limit to 2-3 yolks per week if you have cholesterol problem. For those who don’t eat meat and only eat vegetarian or vegan food, it is important to take vitamin B12 supplement.
[divider title=”2. Phytoestrogen” style=”style6″ align=”left”/]
Consuming an adequate amount of phytoestrogen-rich foods can help to lower your risk of cardiovascular disease, osteoporosis, menopause symptoms in women, and breast cancer. Common food sources of phytoestrogen are legumes, soy milk, soy products, yams, and papaya. They help to boost your overall health, especially for women. However, eat them in moderation and do not overeat them. Too much phytoestrogen can cause drawback and side effects.
[divider title=”3. Omega 3, 6,9” style=”style6″ align=”left”/]
Omega 3, 6, 9 are very important to your brain functions, nervous system, and cardiovascular health. It can help to lower depression, boost energy, and improve your mood. So, you should consume more deep-sea fish like tuna, salmon, and mackerel. They are high in omega 3. In addition, primrose oil, grapeseed oil, and flaxseed oil are high in omega 6. You should also change your cooking oil to a healthy alternative like extra virgin olive oil because it is rich in omega 9.
[divider title=”4. Molybdenum” style=”style6″ align=”left”/]
Molybdenum is an essential mineral that acts as catalyst that helps to break down protein in our body. Foods that are high in molybdenum are vegetables, beans, legumes, cereal, whole grain, and fruit. Even though we need molybdenum in a small amount, but do remember you still have to include it in your diet.
[divider title=”5. Amino acid” style=”style6″ align=”left”/]
Amino acid is used by our body to repair muscle, maintain lean muscle mass, and build muscle. There are 4 types of amino acids, which are serine, proline, arginine, and asparagine. Each type of amino acid is derived from mainly animal products.. Serine is derived from dairy products, meat, and cheese. Proline food sources are also from animal products such as meat, chicken, dairy products, and eggs. Arginine and asparagine are from protein-rich food such as dairy products, fish, chicken, beef, as well as cheese. So, get some protein in your system along with healthy carbohydrates, fats, vitamins, and trace minerals.
Have a great day everyone!
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