Hey yall!
Welcome to our fitness and wellness blog were will be will finding and giving tips to keep you motivated, healthy and increase your over all longevity. All information provided has been researched to provide accurate information to positively benefit if used correctly. Now lets get into this weeks topic! Keeping up with your active life maintenance. Oh no, I hear and "ugh maintenance" comment coming from your mind.....Yes just like any other machine your body requires routine maintenance to keep it running strong and healthy. Without proper care all that work you do in the gym will be useless and cause more damage then benefits. Here are 9 vitamins and minerals to add to your lifestyle to boost recovery, energy and over all wellness.
Disclaimer * I am not a Medical Doctor, I am degreed Medical Assistant AA/MA, and health care professional, before adding anything of these to your lifestyle consult with your regular physician. Non of this information is intended to cure, treat or heal illness of disease. Although with proper use can increase your over all health and benefit to a healthier life*
1. Biotin also known as B7 is the energy converter which plays a vital role in cellular metabolism, carbon dioxide elimination as well as keratin formation which makes up the foundation or your hair, skin and nails. Naturally found in peanut butter, oats, egg yoke and hazelnuts. You can also find supplements at your local whole foods store.
2. Vitamin D, normally comes from our exposure to UV rays but with the lack of time many people spend outside and use of sunscreen we block the actually amount our body needs. Vitamin is a very important in keeping your bones strong and muscles healthy and deficiency can lead to many preventable health problems. So get out and soak up a few healthy sun rays everything is great in moderation. If sunlight isn't your think you can find it in oily fish, olive oil, eggs and yogurt. Or just grab it at your local grocer as well.
3. Copper, yes I said copper. This awesome guy right here is a vital part in your formation of your red blood cells and keeping your nervous system working and conduction signals keeping your body electrically in tune. Copper also keeps your immune system working top notch keeping all those pathogens aka germs at bay. Naturally found in peanuts, sardines, crab, tomato sauce and sunflower seed.
4. Omega 3 to all my seafood lovers you are ahead of the game. Found mainly in oily fish such as salmon and yum mackerel its what I like to call "that good fat". Do not over do it though Omegas are high in trans fat. Consumed correctly the benefits are extraordinary. Proven to help with heart health, brain developed and as an electrical conductor. They also add some cushion for the pushing. Not into seafood that is ok, you can add this to your diet though supplements, walnuts, Brazil nuts and flax-seed.
5. Calcium aka Ca or number 20 depending on your knowledge of chemistry is essential in building strong bones and keeping them strong over the course of your life. It works with our friend Vitamin D in muscle contractions, fat control as well as conduction of electricity in the nervous system. Found in daily products like milk and cheese as well as almonds,sardines and yogurt and your local health store.
6. Vitamin B12 your DNA maker! Found in eggs, milk, and marmite. Basically you wouldn't be here without it. Crucial and when I mention crucial I mean CRUCIAL CRUCIAL for brain development, maintaining and running your metabolism as well as the immune system. So pick up a bottle today and add it to your life.
7. Iron is found in every single cell in your body and is responsible for O2 or oxygen transport from lungs to every organ of the body by binding hemoglobin to your red blood cells. Found in dried apricots, sardines, and many other foods. Deficiency of this vial mineral will lead to anemia resulting in causing fatigue, if you decide to add this to your vitamin routing follow the instruction or consult with your MD. Over use can lead to life threatening conditions.
8. Zinc has many health benefits from wound healing to regulation of the immune system and hormone booster. Regularly found in red meat, eggs, pumpkin seed and cheese this mineral can help with production of sperm and boost testosterone. So fellas if you and your partner are having a little trouble conceiving try adding a bit more Zinc to your diet before shoving out tons of money on fertility treatments.
9. Vitamin C known for fighting off infections this essential vitamin is full body protection. Think of it as a suit of armor defending you against those little germs trying to invade your body. Extremely high dosage are used to treat cancers, vial infections and can even help you live longer. Pretty darn cool right? The most well know source of this super agent are oranges but you can find it in peppers, broccoli, blackcurrants, and other citrus fruits.
Now what are you waiting for, take your body to the shop and get your tune up on! Hope you enjoyed Fit Fam we will see you on the next post!
Chanda Penney AA/MA