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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Do you often feel low, dull, or tired? Before blaming lack of sleep and stress, look after your overall nutrient intake. Let’s uncover the essential nutrients your body truly needs everyday.
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This macro-nutrient is not just for gym-goers; it is the foundation of strength building for everone. It is crucial for muscle repair, hormone balance, and fat metabolism. Protein is found in eggs, lentils, tofu, chicken, and supplements like whey and plant protein.
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Do you feel low in energy, have cold hands or have extreme hair fall? Iron deficiency could be the culprit. It is needed for oxygen transport and supports brain function. Green leafy vegetables, beetroot, dates, red meat, etc. are a good source of iron.
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Also known as the sunshine vitamin, it is crucial for bone health, immunity & mood. Found mostly in mushrooms, fortified milk, and supplements, pair it up with healthy fats for better absorption.
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Magnesium is required for calm and recovery. It helps regulate sleep, muscle function, and mood swings. Major food sources of magnesium are pumpkin seeds, almonds, and leafy greens.
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They are a long chain of vital fats that the body cannot synthesise. It is required for general health, especially brain and heart health, and is comprised of EPA, DHA, and ALA. It is also needed for joint lubrication and reducing inflammation. Omega-3s are mainly found in walnuts, flaxseeds, and fatty fish. You can also include omega-3 capsule supplements.
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Zinc is an underrated mineral that is required for better immunity, skin health and hormonal balance. It is found in chickpeas, cashews, seeds, eggs, etc.
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B vitamins contain different vitamins, such as B1, B2, B3, B6, B12 etc. So, are they energy converters? No, they don’t provide energy directly, but they unlock it from food. They help boost hair health, red blood cell formation, and nerve function. They are found mainly in whole grains, legumes, dairy, etc.
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We should consider this nutrient beyond just bones, as it is essential for strong bones, teeth, and muscle contraction. It is majorly found in milk, ragi, tofu, and sesame seeds. Always pair it up with a Vitamin D source for better absorption.
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We don’t just need fancy diets to stay fit. Stay consistent, include whole foods, and pair them with smart supplements.
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