Understanding U

Key Nutrients for a FitChick

  1. Vitamin C
    •  Low Iron levels can lead to Anemia, which can make U feel majorly fatigued
    • If U want to keep up your iron levels, make sure U are also getting enough Vitamin C, which helps with Iron absorption
    • There are 2 different types of Iron:
      1. Meat & Plants (i.e. Spinach & Pumpkin Seeds)
        1. The iron from nonmeat sources needs a little extra kick from Vitamin C for your body to absorb it
        1. On its own Vitamin C is also important for healthy skin and plays a role in Collagen formation
    • 90-120mg of Vitamin C a day, also aim to get 18mg of Iron per day
    • Best sources: broccoli, green peas, red and green bell peppers, kiwi
  2. Vitamin D
    • Not getting enough Calcium in your diet can contribute to the development of Osteoporosis
    • To improve Calcium absorption, pay attention to your Vitamin D intake
    • 600 IU per day
    • Best sources: fortified dairy products, salmon, tuna, sardines, eggs
  3. Probiotics
    • Most Serotonin is produced in the Gut, and so Probiotic supplements and foods improve your mood
    • 10-20 billion per day
    • Best sources: Greek yogurt, miso, kimchi, kombucha
  4. Vitamin B6
    • B Vitamins are important for maintaining energy, decreasing PMs, and improving mood
    • Vitamin B6 (Pyridoxine) in particular is essential because it helps improve the production of red blood cells and your circulation
    • Chronic dry mouth or muscle cramps may also be caused by lack of Vitamin B6
    • 1.3 mg per day
    • Best sources: chickpeas, bananas
  5. Magnesium
    • Most women are deficient and don’t even know it
    • If your magnesium is low your metabolic rate suffers
    • Lowers anxiety, improves regularity, reduces migraine frequency
    • Birth control pills, stress, and sweating are known to deplete your body’s magnesium stores
    • 320 mg per day
    • Best sources: almonds, spinach, peanut butter
  6. Potassium
    • Helps with muscle contraction, improves circulation, and protects against high blood pressure
    • Perfect post-workout snack – helps decrease cramping
    • 4.7 g per day
    • Best sources: sweet potato, squash, yogurt, white beans
  7. Omega-3 Fatty Acids
    • Decrease inflammation
    • Aid with weight loss, clear skin, managing cholesterol
    • 1,000-2,000 mg per day
    • Best sources: seafood, walnuts, chia seeds
  8. Iodine
    • Crucial for helping your thyroid run at its best, which will affect your metabolism and balance out your hormones
    • Thinking about getting Pregnant?
      1. Iodine is important for fetal brain development
    • 150 micrograms per day
    • Best sources: eggs, reduced-fat milk, yogurt

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email