3 vitamins your body craves

These 3 key micronutrients are crucial for your immune & nervous system function, sleep, bone health and more. Most importantly, they can be found in some of your favorite foods, and easily added to your diet. 

 

B vitamins 

Why are they important? 

B vitamins are responsible for increasing your brain power and protecting your heart. B12 helps your body convert food into energy, and you need it to make the insulation that covers your nerves and helps neurons in the brain communicate with one another. B vitamins are crucial for anybody with neurodegenerative disease such as Alzheimers. 

 

Where to get them? 

Vegetarians and vegans are often deficient in B vitamins (especially B12) because the highest sources of them are found in animal products such as eggs, cheese, milk, yogurt, fish and red meat. 

Unlike B12, folate and other B vitamins are found in plenty of produce such as spinach, kale, asparagus, Brussels sprouts, legumes, nuts, seeds and whole grains. 

 

Magnesium 

Why is it important? 

Magnesium is the key mineral for helping you sleep, ease your pain, and relax your muscles (that's why it's so effective for constipation). 

Where to get it? 

Nuts, seeds, legumes, tofu, high-fiber vegetables & leafy greens, whole grains, dark chocolate, avocados, fatty fish, bananas. 

 

 

 

Vitamin D

Why is it important? 

Vitamin D is the sunshine vitamin. It's essential for our bones (allows calcium to be absorbed), immune system and it even protects us from cancer (it's an antioxidant). Studies show a link between vitamin D and brain aging, as well as the development of autoimmune disease such as Crohn's, MS or RA. 

Where to get it? 

Vitamin D is difficult to get from food as most of it is produced as a response to sunlight but there are some foods such as egg yolks, raw dairy, and oily fish such as sardines contain it (plus fortified milks and cereals). 

Getting vitamin D through sun exposure is the easiest way but you can't be slathered with sunscreen (which prevents the absorption) so keep the unprotected sun exposure short, about 15 minutes per day (arms & legs). 

Most people who live in the northern climates are deficient in vitamin D and need to supplement so I highly recommend you to have your blood checked for this vitamin next time you visit your doctor. 

 

What did you think about this post? Do you have any questions? Share your comments or ask your questions by emailing me here.

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