Macro and Micro Nutrients
Our bodies physically have the absolute incredible ability to heal from anything, and be in a state of health, if you give it what it needs, and take away what it doesn’t.
The body needs vitamins, minerals, probiotics, amino acids(proteins), and essential fatty acids to stay in health.
Our body can only use the building blocks we give it to create hormones, neurotransmitters, and every organ and cell in your body- and those building blocks come from the food we eat.
Just like we cannot expect our cars to run well without the right gas in it, our bodies will not run correctly without the right food.
Vitamins and Minerals
What do they do?
- Micronutrients are needed to convert food to energy; build and repair tissues and DNA; manufacture neurotransmitters, hormones, and other modulators in the body
- They break down and detoxify xenobiotics and medications; and maintain growth, reproduction, and health.
Are you deficient in micro-nutrients?
- Most diets are lacking in key micronutrients leading to fatigue, hormone imbalances, skin issues, digestive issues and much more.
- If you are not eating tons of vegetables, leafy greens, bone broths, greens juices, organ meats and moderate fruit, you may not be getting the micro nutrients that you need.
- Micronutrients to pay attention to: B-vitamins, magnesium, vitamin D, vitamin C, zinc, iodine, and selenium are crucial for brain function, hormonal balance, thyroid, energy, sleep, and mood regulation.
Fat, Protein, Carbohydrates.
What do they do?
- Macronutrients are substances needed for growth, healing, cell renewal, metabolism, energy, reproductive function, immune function.
- What does it do? Proteins are the building blocks for our neurotransmitters and feel good brain chemicals like dopamine and serotonin. The amino acids that make up proteins are used for building DNA, cell membranes, hormones, receptors, and brain neurotransmitters.
- Are you eating enough protein ? Lack of protein can lead to hormone imbalances and mood disorders such as depression, anxiety, and mood swings.
- If you are not eating enough protein, you will not have the building blocks to make the chemicals that keep you motivated and happy. Those struggling with anxiety and depression should ensure they are getting enough quality protein so their brain has the building blocks it needs to make the correct neurotransmitters.
Fat (essential fatty acids):
What does it do?
- Fat is the building block for hormones, brain function, and healthy skin. It is crucial for brain, cell, and hormone function. The brain is about 60 percent fat. The fats you eat strongly influence your level of brain function, energy, mood, hair/skin/nails.
Not all fats are created equal! The type of fat you eat is either healing, or toxic.
- Healing Fat #1: Saturated fats: Saturated fats such as coconut oil, MCT oil, butter, and egg yolks, are a few of the healthiest types of fat- crucial for reproductive, heart, and brain function. These fats convert straight to energy in the body- and are easiest for our body to use and break down. Our hormones are created from saturated fat and cholesterol- so without healthy sources of these- imbalances occur. These fats are critical for sex drive and fertility. For more information read: Why saturated fat and cholesterol are not the enemies and read how it is a myth that saturated fat will increase your risk of heart disease and clogged arteries.
- Healing fat #2: Monounsaturated fats: avocado, olive oil, nuts and seeds.
- Healing fat #3: Omega three fatty acids EPA and DHA: Anti inflammatory, essential for brain and reproductive function. Fish oil, fish(salmon and sardines) and chia & flax seed.
- Healing Fat #4: Omega Six fatty acids: nuts- can be inflammatory if eaten too much. Read more about omega 3 to the omega 6 ratio you want here.
- Toxic Fat: Avoid vegetables oils like canola, soy, and corn. These oils are rancid and cause major inflammation in the body. They are the real reason for heart disease and many other inflammatory conditions. FYI: almost all restaurants cook with vegetable oil- and they are in almost all packaged foods. Read labels to make sure you are not consuming them.
Every cell in our body is made up of fat- if you are consuming more toxic fats than healthy fats- your cells will be toxic- leading to weight gain, mood disorders, and low energy, and disease.
Supports thyroid and adrenal function
- Choosing complex carbohydrates such as sweet potatoes, quinoa, plantains, and all squashes provide the body with slow burning energy.
- Flours, breads, pasta, sugar, cookies, crackers, cakes, chips, and crackers are highly inflammatory, cause fat storage and hormone imbalance.
Eat Carbs Wisely
- Eating a high carbohydrate meal (pasta, cookies, sugar, breads) spikes blood sugar and insulin causing hormone imbalances and fat storage.
- TIP: Always have a carbohydrate with a fat to slow the absorption of glucose in the body and not spike insulin or blood sugar. Have coconut oil or butter on potatoes, grains, or squashes. Have avocado or nuts with fruit.
- The amount of carbs you need is dependent on your specific body type, age, and activity level. Read here to figure out the amount of carbs you should be eating.
Key Take Away:
- Our bodies need certain nutrients to use as building blocks for energy, brain function, hormone balance, healing, and anti-aging.
- If we are not eating the right food, we are not giving our body what it needs to stay in health.