We have learned since our childhood about the importance of getting our “vitamins and minerals”. While we then often learn the importance of vitamin c for immune function and the roles of other vitamins, we typically do not hear as much about how trace minerals and micro-nutrients impact our bodies.
For all of us, but especially for pre and post-menopausal women, trace minerals and micronutrients are essential. Without getting the minerals you need, you will not be able to enjoy a successful body transformation after 48.
Minerals and trace elements are involved in hundreds of biological processes, but why are they so important for muscle development?
Today, we’ll share everything you need to know about trace minerals and micro-nutrients. We’ll also go over ways to get more in your diet.
What are Minerals and Trace Elements?
Minerals and trace elements are inorganic micronutrients found in plant and animal foods. These micronutrients are essential for many bodily processes that are key for exercise and athlete performance. Specifically, MTEs are necessary for:
- Energy storage and utilization
- Protein metabolism
- Inflammation
- Oxygen transport
- Cardiac rhythm
- Bone metabolism
- Immune function
Signs of Mineral and Trace Mineral Deficiency
Minerals and trace elements are important for many different bodily processes. Experts find that there is a significant concern for micronutrient deficiency, specifically of Selenium, Magnesium, Calcium, Iron, and Zinc. MTE deficiency is connected with several health conditions including:
- Diabetes
- Cardiovascular disease
- Kidney disease
- Aging
- Fracture risk
You may experience several symptoms if you lack micronutrients including:
- Digestion problems
- Skin problems
- Stunted/defective bone growth
- Fatigue
- Anemia
- Numbness/tingling in hands and feet
- Hair loss
- Wounds are slow to heal
- Irregular heartbeat
- Muscle cramps
- And more
A Closer Look at Key Micronutrients
Here are six essential micronutrients that people tend to be deficient in and the consequences of not getting enough:
- Iron: Iron is necessary for mortar and cognitive development. Lack of iron causes anemia which can lead to low birth weight in infants with pregnant mothers who have it.
- Vitamin A: Vitamin A supports healthy immune functions and eyesight. Deficiency increases the risk of blindness and death from infections.
- Vitamin D: Vitamin D is crucial for building healthy bones. Lack of vitamin D causes bone disease and increases rickets in children and osteomalacia in adults. It’s also necessary for muscle and nerve functions as well as helping the immune system resist viruses and bacteria.
- Iodine: Iodine is needed during pregnancy and infancy for the infant’s healthy growth and cognitive development.
- Folate: Folate, or vitamin B9, is required for fetal growth and healthy development of the brain and spine, making it essential for women to have enough prior to conception.
- Zinc: Zinc promotes immune functioning, helping people resist infectious diseases and achieve healthy pregnancies. Zinc deficiency may lead to premature birth, respiratory infections, and deaths from illness.
How to Prevent Micronutrient Deficiency
It’s key to note that micronutrients are NOT created in the body, and they must be derived from the diet. While supplements are a good short term solution for upping your nutrient intake, they are not a replacement for healthy eating. The best way to prevent micronutrient deficiency and ensure you have the MTEs you need for muscle development and preservation is to eat a balanced, healthy nutrition plan with the proper nutrients.
Add these ingredients to your shopping cart to boost your MTE intake:
- Dark leafy greens, especially kale. They contain calcium, potassium, Vitamin A, magnesium, copper, manganese, and Vitamin E.
- Nuts and seeds. Nuts and seeds have Vitamin E, magnesium, fiber, and potassium.
- Blueberries contain fiber, Vitamin C, and powerful antioxidants.
- Marine Algae. Marine Algae is a plant with the most omega-3 fatty acids which are important for lowering the risk of many diseases. It also has several other key nutrients like magnesium, potassium, selenium, and B vitamins.
- Garlic is a delicious, nutritious ingredient. It has high amounts of Vitamins C, B1, and B6, as well as potassium, selenium, copper, and manganese.
- This simple food contains potassium, magnesium, iron, copper, manganese, Vitamin C, and most B vitamins.
Getting Help with Your Nutrition Plan
The foods above contain some of the critical micronutrients that you’ll need to see live a happy, healthy life of over 48. However, creating the best nutrition plan for you is all about your unique needs and body transformation goals. Our experienced team utilize the JOC Method to provide you with the guidance you need for your stage of life. We’ll help you develop a plan for consuming a sustainable, micronutrient-packed nutrition plan. Get started today by applying for admittance to the Body Academy HERE.
