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MIA Nutrients and Why We Need Them



Nowadays, most of our foods are missing vital nutrients that not only help keep our energy levels up, but also support our immune system, and help keep away many chronic diseases due to being refined, or highly processed. Not to mention that farming techniques have changed, depleting fruits and veggies of what our body really needs.

Are you getting enough nutrients through your foods? A good blood test can reveal deficiencies.

  • Vitamin D: Deficiency leads to weak bones, muscles, and immune system. Can protect against chronic disease, heart disease, and cancer. Best sources of vitamin D include sunlight. If supplementation is needed, make sure to get a quality D3 product.

  • Vitamin E: Deficiency results in fat malabsorption, nerve damage, vision problems, and a weakened immune system. Good sources of vitamin E include almonds, hazelnuts, avocado, and olive oil amongst others. Supplements including alpha-tocopherol and gamma-tocopherol are best.

  • Vitamin K: Deficiency prevents blood from clotting properly. Vitamin K can be found in leafy green vegetables (K1) and fermented foods such as cheese (K2). Supplementing can interfere with anti-clotting medications, so use with caution and under supervised care.

  • Magnesium: Deficiency manifests in muscle cramps, anxiety, fatigue, poor concentration, headaches, and many more symptoms. Acid reflux medications are notorious for reducing magnesium levels. Magnesium rich foods include avocado, almonds, spinach, dark chocolate, pumpkin seeds, and swiss chard. Supplementing includes proper balance of magnesium and calcium ratios.

  • Vitamin A: Deficiency affects night vision and immune function. Best sources of Vitamin A are orange and green (fruits/veggies) and liver. Supplementing requires careful supervision.

  • Calcium: Deficiency increases the risk of osteoporosis and bone fractures. Almonds, cabbage, broccoli, and kale are great sources of calcium. When supplementing, ensure the ratio of calcium to magnesium is adequate and as calcium can deplete magnesium. Also, excess intake can promote the risk of heart problems.

  • Vitamin C: Deficiency includes swelling and bleeding of gums, and affects the health of ligaments, tendons, and bones. Also important for immunity. Great sources of Vitamin C include citrus fruits, cranberries, tart cherries, tomatoes, papaya, brussel sprouts, and red peppers. Supplementing with whole food supplements is best.

  • Zinc: Deficiency will show up as hair loss, white spots on fingernails, poor sense of taste, weakened immune system, and slow wound healing. Zinc can be found in foods such as oysters, red meats, some seafood, lamb, pumpkin seeds, garbanzo beans, and cocoa powder. When supplementing, it is best to take with food as it can upset the stomach.