You may know that obtaining a large multi-color color can be part of your weighty weight or health plan, but you know that there are some nutrients that appear to have been more important than others when it affects your health and metabolism.

Below are some of the five important things we are in, in fact, we should be careful if we are trying to improve our work. All of these nutrients are among the most commonly illnesses in most of us, giving us more reason to analyze our content.

Read to learn more about these nutrients and about food sources that will help ensure that we receive a full gift each day.

M Nutrient # 1: Magnesium

Magnesium is one of the most important and essential components. Not only is it responsible for the support of bio 300 biological reactions (eg blood vessels and insulin, muscle and nerve function, energy, digestive enzyme support, division distribution, etc.), but also is one of the nutrients most of the failures in this country.

Exercise exercises, some medications and anxieties can quickly fill the magnesium levels, and most of the foods we control usually eliminate this too. Some severe symptoms of magnesium include brain chemotherapy, diabetes, high blood pressure, high blood pressure and headache / migraines.

How to get:

Your best diet is the variety of foods that contain plenty of herbs, nuts, seeds and other fish. Try these nutrients rich in the magnesium, and avoid all strong and valuable foods.

  • 1 ounce of seeds: pumpkin (150mg), flaxseed (110mg) or sesame (100mg)
  • 1 ounce of nuts: Brazilian bacteria (105mg) or almonds (80mg)
  • 1 cup of leafy herbs: boiled spinach (157 mg) or Swiss chard (150 mg)
  • 4 fish fish: halibut (120 mg)

Information for magnesium depends largely on the age and age of the year, but most adults need at least 300-400mg per day for their needs. I always teach customers who are looking for better development or better health (and who are not?) To shoot for at least 500-600mg.

Nutritional # 2: Omega-3 Fatty Acids

Many of your friends have asked, "Is there anything that omega-3s do not support?" But really – these important resources are vital to our health.

Not only do they help to support our heart condition, but they also convert many non-inflammatory substances. They help prevent blood pressure and stress, help our health and serotonin therapy to help cause disorders in the home, and to keep the cell in our body safe. My doctor also praised me for eating omega-3 foods because of their impact on animal health!

Because of our extremely small and low-pitched cab 6 (especially from production and vegetables), most of us do not have enough omega-3 seeds in our diet to handle these events. People suffering from terminal illness, disorders, skin problems, stress losses and other factors that they would like to do are that they do not have enough omega-3s.

Check out the omega-3 ingredients below to help improve your diet. Also, just take a few extra pounds – always – to make sure you are getting enough.

How to get:

Omega-3 bacteria can be found in food supplements such as alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are considered to be the most relevant and important features.

Most of the time, I have encouraged our customers to think about fishing and fish catchment to help support EPA and DHA, while some drugs and seeds do not have a solid basis for retrieving, ALA & # 39; i this important nutrients.

I recommend at least 1,200 MG EPA and DHA daily to care for health. However, if inflammation, loss of loss or heart condition is the subject, I will add and maybe this recommendation. Below are a good selection of foods for DHA and EPA Omega-3.

  • 3 ounces of granular caviar (5.56 grams) or roe (2.56 grams)
  • 3 ounces of fish (1.82 grams), herring (1.75 grams) or mackerel (1.57 grams)
  • 3 grams of sablefish (1.52 grams) or white (1.37 grams)

Nutrition # 3: Fiber

If you are like most American people, you will probably not be able to access this nutritional diet. Most of us know that fiber is important, yet we do not know what food is in the fiber. Instead, we will opt for the production, highly structured human and fiber-based tools instead.

Fiber is important for spray and mosquitoes, but it can help improve the immune system, maintain immunity, increase your diet, and improve your insulin content by reducing carbohydrate fluid.

How to get:

Unfortunately, most American people fail to use 25-35 grams per day. For most of my friends, this advice is easier to meet once they know fiber foods and follow full food. When you think of fiber, think about vegetables, vegetables, vegetables, and vegetables. Below are some stages that develop from each of these foods.

  • 1 cup vegetable cooking, hearts of artichoke (7 grams), green peas (4.5 grams) and broccoli (6 grams)
  • 1 cup & olives: raspberries (8 grams), pear (4 grams) and apple (4 grams)
  • 1 cup legumes: split peel (16 grams), lentils (15 grams) and black edge (15 grams)

Important diet # 4: Vitamin D

Vitamin D is the largest source of vitamins in our country today. It is known as "sunshine vitamins" as it is produced in the skin through sunlight ultraviolet, which vitamins contribute to the full functionality of the body and the effective metabolism.

Some vitamin D receptors are found in almost all human organs, including bones, heart, stomach, stomach, liver, skin, breast, pancreas, immune system, brain, prostate, ovaries, and tests.

Vitamin D is involved in both bone and tooth tissue, blood pressure system and body health. Depending on the proper glycemic, Vitamin D helps to release insulin and improve our antibiotics and glucose and insulin.

Other symptoms of the symptoms or health conditions associated with D vitamin underlying substances include osteoporosis, obesity, cancer, heart disease, high blood pressure, insulin, diabetes and many infections. .

How to get:

Vitamin D is not full in diet. Milk milk holds the highest, while other nutrients with lots of vitamin D include butter, cream, eggs, cold water and fish and liver.

Because it contains soluble vitamins, eating nutritious foods is important for the use of this nutrients.

The best way to get vitamin D is through 20-30 minutes a day to spread the skin at least 2-3 days a week – without sunscreen. If you find that this advice is very difficult, fertilization with vitamin D vitamin can be safe and essential.

Vitamin D Center recommends 1000-5000 IU daily for both young and old, but if you are already separated, you may need more light on a day or a day. Make sure your status of vitamin D is at least once a year.

N Solid # 5: Zinc

Are you focusing on getting a full zinc each day? Zinc has a hand and is required for many functions in our body, including antibiotics, blood transfusions, antibiotics, extraction & # 39; (testosterone production), as well as our taste and aroma.

Because our bodies do not have a special zinc cleaner and because our lives and our pervasive drugs can give rise to zinc, stability and daily nutrition are essential. Some minor symptoms of zinc include aromatic flavors, aromas, acne, fungal or lower testosterone.

Where can I find it?

To support this too, to absorb hormone, bacterial and poultry – focus on some of the best sources listed below. Suggestions for zinc usually switch from 8-11 MG to adults to avoid losses. Those who have already been weak can benefit from additional.

  • 3 ounces and oysters (80mg) or crab (6mg)
  • 4 ounces of meat mushroom (5.2 MG), lamb, loin (4 MG) or venison (5.5 MG)

Anika Christ, Dietitian Challenge and Life Time Weight Loss Director of Digital Preparations & Events

This article is not intended for medicine or antibiotics, and not as a substitute for treatment, and not as an alternative medical advice. Using the suggestions in this and the other documents is to choose the risk of a reader.