Needed in tiny amounts.
Not even healthy diet will provide you enough micronutrients. Active people need more than average people.
When you don't get the right amount of micronutrients, you not only lack muscle growth but you also put yourself at risk for diseases & infections.
→ Fat-soluble vitamin needed to maintain eyesight and prevent night blindness.
→ Improves immune system, helps with fat storage & protects against cold, flu and some infections.
→ Also needed to grow new cells, lower cholesterol & reduce the risk of heart disease. On top of all that Vitamin A slows down the aging process.
Animal livers and green & yellow vegetables.
The type of Vitamin A from animal sources is called preforms and its found in very high level and fatty liver. Vitmain A form plant sources are called proforms. E.g. ⇝ a single serving of sweet potatoes, carrots
and even pumpkin pie has more than 100 percent of your recommended daily values. Broccoli & leafy greens like spinach also contain a significant amount of Vitamin A.
recommended daily intake → 900 microgram in men & 700 micrograms per day in women.
→ night blindness
→ scaly skin
Vitamin B is actually made up of several B vitamins that work together in the body. This group includes the following:
→ Dark green vegetables, grains & meat.
Deficiencies can occur even in the general population. specially vegans & pregnant women are at high risk of B12 deficiency.
It is a superstar among vitamins.
Acts as an antioxidant needed for many metabolic function including new tissue growth & repair.
Many diseases are caused by low levels of anti-stress hormones which, Vitamin C helps to produce.
It helps wounds and burns & protects against abnormal blood clotting.
High levels of vitamin C are found in berries, citrus fruits and green vegetables like broccoli, spinach, brussels sprouts and green peppers.
Even some breakfast cereals contains vitamin C. When you eat vitamin C at the same time as iron it will help to absorb more of the iron.
Recommended daily intake → Men - 90mg and women 75mg.
Supplementation make sense when you're sick because it boost your immune system.
Fat soluble vitamin need for:
Founds in eggs, dairy products & fish oils. However, the main source should always be sun exposure.
Recommended daily intake →
min 600 IU(international unit) for men & women max 1000-2000 IU.
Fat soluble with several health benefits.
Almonds, raw seeds, spinach.
Recommended daily intake →
Men 4mg/day; women 3mg/day.
Needed for:
High levels are found in spinach, broccoli, cauliflower, egg yolk & oatmeal.
Recommended daily intake →
120mcg/day for men; 90mcg/day for women.
Comes under macro-minerals(need in fairly large amounts.)
Involved in many biological processes.
Necessay for:
Found in bones, cell membrane & energy molecules.
Used for tissue growth.
Regularly lost through sweat and urine.
Source→; meat, poultry & fish, wheat, potatoes & peanuts.
Recommended daily intake→
700mg/day for both men and women.
Deficiencies can have a drastic effect on done structure instability.
→ Getting too much is more problem than getting too little.
Neccassary for:
It makes half of the sodium chloride which is also known as table salt. It is an electrolyte that plays a role is nerve signaling, muscle contraction, fluid balanced and transferring of nutrients through cell membranes( along with potassium)
Excess sodium is peed out & only when you've really taken way to much can develop high blood pressure.
Sources→ table salt, meat, fish, cheese, pickles, roasted & salted nuts.
Recommended dialy intake→
1500 mg/day both.
Watchout for over dosing & not under dosing. Symptoms of over dosing - dehydration, fatigue & confusion.
Trace minerals which bodies need in small amounts despite there small concertration have very big impacts.
Neccassary for:
- Important mineral invovled in various bodily functions including the trnasport of oxygen in the blood.
- Essential for providing energy for daily life.
- Iron is lost form the body through shedding intenstinal cells, sweat and blood loss.
Sources→ Chicken, nuts, vegetables, grains and fortified cereals.
Recommended daily intake→
8mg/day for men and 18mg/day for women.
Deficiencies Symptoms→ fatigue, impaired mental capicity, impaired mood function, decrease work performance and extreme cases anemia.
Neccassary for→ immune systems, cell division, cell growth, wound healing, breakdown of carbs, sense of smell & taste.
Sources→ beef, poultry, oysters, peas, nuts, beans, oatmeal & dairy products.
Recommended daily intake→
11mg/day for men and 8mg/day for women.
supplementation can make sense if you have a weak immune system and often suffer from colds.
Water intake is vitally important for optimizing your health & performance.
Water compress over 60% of your total body weight and every parts of your body requires water.
→Water is vital part of your body's detoxification system.
→Water is used to digest food and shuttle nutrients into your cells.
→Water is needed to keep your eyes, nose & throat moist.
→ Water keeps our joint cartillage lubricated & supple. which is vital for preventing joint health.
→ Brain cells require a delicate balance of water & other chemicals to function.
dehydration will slow your down both mentally & physically
Depends upon your weight & activity levels.
→ Let thirst be your primary guide - our bodies are actually very good at recognizing dehydration.
Guideline: 2.7 litre for women & 3.7 litre for men. If you exercise daily then you should add addtional more than the average person..
→ add 1 litre of per hour exercise.
Depends upon where you live in the world. Even tap water can be contaminated with pollutants like bacteria and heavy metals.
Plastic bottled water also contains chemicals mostly from plastic leaking into the water. Solution→filtered tap water.
