Diet Blog

6 nutrients you need- and how to get them

Sunday, 18 July 2010

It’s important to keep your body energised and supported with the right vitamins and nutrients. It’s especially important when you’re trying to lose weight- your body needs to feel strong and healthy to reach your goals as quickly and easily as you can. But it can be hard to keep track of all the different nutrients out there and what they can do for your body. Here’s a guide to 6 of the most important nutrients, and how you can make sure you’re getting enough in your diet…

Protein

Protein is an important energy source and helps to promote muscle strength, repairing muscle damage, improving muscle fitness, and keeping you strong and healthy. It also helps to protect your immune system and ensure proper transmission of nerve impulses, as well as supporting the healthy growth and maintenance of other body tissues like hair, nails and skin.

Your metabolism is also strongly influenced by your protein intake. Because protein helps you to sustain muscle during weight loss, it helps to support your metabolic function, so you burn fat more efficiently. Not only that, it makes you feel more full, so you are more likely to eat less, and the enhanced antioxidant, insulin and leptin functions all contribute to better weight management over time.

Good protein sources: lean meats, soy products (including tofu and tempeh), legumes, poultry, nuts and seeds, grains, leafy green vegetables, milk products, eggs, fish, yellow fruits and vegetables.

Calcium

Calcium plays a big role in nerve and muscle function, helping to regulate blood clotting and insulin secretion, as well as strengthening your bones. Recent studies have also suggested that the calcium stored in fat cells influences how fat is stored and broken down by the body- where the more calcium there is in a fat cell, the more it will burn.

Bone strength is another good reason to look for low-fat calcium sources. When you don’t get enough calcium in your diet, your body takes calcium from your bones- which results in them becoming thinner and weaker over time, with increased risk of fractures and osteoporosis.

Good calcium sources: milk, cheese, yogurt, leafy green vegetables, tofu, oranges, sardines, salmon, sesame and sunflower seeds.

Iron

Iron’s principle job is to carry oxygen from the lungs to the rest of the body, so low iron levels can cause tiredness, lethargy, irritability, excessive coldness, and even breathlessness and dizzy spells. Not getting enough iron can also make it harder to lose weight, and to sustain weight loss in the long term.

It’s particularly important to keep your iron levels up when you’re following a fitness plan for weight loss, because you’ll need optimum energy levels and adequate supplies of oxygen reaching all parts of the body, especially working muscles. Iron is also lost through sweat and tissue damage, so you need to make sure you’re getting plenty in your diet to make up for any lost through exercise.

Good sources of iron: lean meats, eggs, leafy green vegetables, whole grains, dried fruits, nuts, rolled oat

Vitamin D


You need vitamin D to help your body absorb calcium, and therefore keep your teeth and bones strong and healthy. As well as that, it can help to boost your immunity and to regulate insulin secretion and blood pressure. There has also been some research to suggest that vitamin D can help to reduce the risk and effects of many ailments including depression, osteoporosis and some types of cancer.

The body produces vitamin D naturally, but only when exposed to sunlight. So while a walk in the park is a good way to keep your vitamin D levels up, you will probably need to supplement it with some dietary sources- especially in the depths of winter.

Good sources of vitamin D: eggs, cheese, milk, fortified cereals

Zinc

Zinc is important for tissue growth and the strength of your immune system. Low levels of zinc can result in reduced libido, decreased fertility, hair loss, changes to your sense of taste and smell, and mental lethargy. Getting enough zinc in your diet makes you feel brighter and more lively, with any wounds healing faster and illnesses clearing more easily.

Not only that, zinc also plays a role in proper digestion and metabolism, so it can help support your weight loss efforts by giving you more energy, controlling you appetite, and helping you to burn fat more efficiently.

Good sources of zinc: whole grains, milk, yeast, eggs, leafy green vegetables, lean meats, seafood, peanuts

 

Vitamin B12

Vitamin B12 helps to ensure the smooth functioning of vital life processes in the human body, working to support higher energy levels, mental clarity and emotional stability. By regulating the formation of red blood cells, it helps to maintain a healthy nervous system and DNA production. It has also been suggested that it plays a role in reducing the risk of heart disease.

In terms of weight loss, vitamin B12 is important for keeping your energy levels up, so you can get through your fitness plan more easily.

Good sources of vitamin B12: eggs, dairy products, enriched cereals, lean meats, poultry, seafood, fortified soy products



Digg this article about 6 nutrients you need- and how to get them  Add 6 nutrients you need- and how to get them article to del.icio.us bookmark  Post this article about 6 nutrients you need- and how to get them to Newsvine Share this article about 6 nutrients you need- and how to get them on Reddit Rank article 6 nutrients you need- and how to get them on Rankit
Height: cm
Weight: kg
Your Age: years
Gender:
M     F    
Your personal information is 100% confidential.
Privacy policy

Subscribe to our Diet Newsletter

We’ll send you an eNewsletter with our latest diet articles!



Join your friends and become a fan of ALFitness on Facebook



Read user comments on 6 nutrients you need- and how to get them

  User Comments


Author: xiaochen
05 Aug 2010 2:41:36 PM

Juicy Couture Sale,Juicy Couture HandBags,Watches,Shoes,Jewelry Juicy Couture Juicy Juicy Sale Cheap Juicy Couture,include Juicy Couture Clothing ,Handbags ,Tracksuits,flip flops,sunglasses & more on sale. Juicy Couture Handbags Juicy Couture Jewelry juicy shoes juicy jeans juicy bikini juicy tee juicy purse Juicy Couture,Best Juicy Couture. Wide collection of evening dresses,cocktail dresses, summer dress, 2010 wedding dresses, little black dresses, beaded dresse On Sale. Evening Dresses Wedding Dresses Best online ED Hardy Shop where you can buy the discount ed hardy,Fast shipping,lower ED Hardy. Ed Hardy cheap ed hardy cheap ed hardy Ed Hardy Womens Swimwear Ed Hardy Bags edhardy Ed Hardy Belts Ed Hardy Belts Ed Hardy Caps Ed Hardy Phone Covers Ed Hardy Sunglasses

Author: louboutin shoes
07 Aug 2010 3:54:41 PM

just because we love christian louboutin,also we think it will made you be more sexy.IN christian louboutin sale,you can get your luxury christian louboutin shoes at cheap price.christian louboutin shoes(born 1964) is a footwear designer who launched his line of high-end women's shoes in France in 1991.trademark protection of this red sole design.cheap christian louboutin shoes,louboutin shoes,christian louboutin shoes on sale,christian louboutin sale,cheap ugg boots,ugg boots saleugg classic tall and ugg classic cardy,ugg classic short,cheap christian louboutin,christian louboutin pumps,cheap christian louboutin

Author: air jordans
14 Aug 2010 2:02:08 PM

Local time at 15:15 on the on the air jordans, a large transport plane in the crash of Alaska danli Park explosion, which sparked a raging fire. Park spokesman said the accident scene as very chaotic and therefore can not currently determine the number of people have killed in the air jordan shoes, could not inform the crashed plane belonged "owner."written by joy1709 on 2010-8-3. On the same day, also occurred in Canada plane crash. A fire-fighting aircraft take fire northeast of Vancouver mission crashed, unfortunately, killed the captain and vice captain. It is reported that a fire department to use the aircraft crashed seaplane. The aircraft fire en route to the scene inexplicably plunged into the nike jordan shoes. Currently, local wildfires continue the rescue work difficult. Since the nike dunk shoes century since the late 30s, gray whales have been protected, the number of endangered District from 100 to 26 000. Kawo Ting said: "The gray whales that local fishermen are no longer a threat, they also become the world's most friendly whale. They will travel to only a few meters long small fiberglass boat, the chin resting on the ship, so that love to touch and itchy. They also encourage their children to do the same thing. kind of like a dog sitting on the case together to warm your feet. Normally, I do not agree with direct contact with wild animals, but these whales desire touched by people, they are very enjoy this contact will take the nike dunk. " by NO.1 joy on 8-9. Over the past 20 years, Ka Woting travel frequently to the region. He said:"Many people shed tears, deeply moved by this experience." 12 At the end or early January, gray whales will come to the lagoon, in May before and after the leave, return to the Arctic food. They each year for such migration, and from a distance up to 125,000 miles (about 201,000 km). Gray whale feeding grounds in the Arctic weaned pups, and then leave their parents to live cheap nike dunks. The second year, they will come to breeding lagoon. Good article and thanks for sharing,i think visitors who read the article will gain something. Do you notice the men who notice the women who wearing Christian Louboutin Sandals on the street, actually, Christian Louboutin Short Boots must be the focus in the public. You could watch your boyfriends or your husbands when you go out with them. You may upset with them when they pay more attention to those women in sexy high heels.
Christian Louboutin tall Boots
is very popular among women .
So you should know that most men love those women wearing Manolo Blahnik sexy high heels. No matter men or women, high heels are sexy, elegant and noble.
Christian Louboutin Wedges sale They can change women’s entire look and change your body stance, make your calf muscles more pronounced, and force your butts and chests out — it’s nearly as if high heels force you into better posture, and good posture is always sexy. it is sexy and simple, you will look younger in cheap Christian louboutin shoes. Christian Louboutin and are a sign of fashion for all women. Find someting can make you noble appearance? Have a look of christian louboutin.It is dreaming to have a pair of Christian Louboutin Pumps to most women in the world who are nobility.Excellence stylist made Perfect design let you wear a feeling of sexy and elegant,also this Yves Saint Laurent Pumps is good choice for party,meet friend,etc.have a look of our website: Christian Louboutin Retail.

" zhujuan

Author: Windows Key Generator
17 Aug 2010 7:03:42 PM

The web Discount Windows Product Key has cheap Windows Key changed wholesale Office Product KeyAnd DiscountWindows Activation there's a cheap wholesale Windows Activation Key new way wholesale DiscountOffice Activation Key of Discount thinking cheapWindows Generator about wholesaleWindows Key Generator your DiscountOffice Key Generator applications.cheapWindows Keygen You wholesaleWindows Key can't DiscountOffice Keygenjust write cheapWindows Upgradesome wholesaleOffice UpgradeHTML and DiscountMicrosoft UpgradesCSS cheapWindows 7 Product Keyanymore wholesaleWindows 7 Key 2009and DiscountWindows 7 Keyexpect cheapWindows 7 Ultimate Keyto be wholesaleWindows 7 Home Premium Keythe next DiscountWindows 7 Professional Key Twitter. Hear cheapWindows 7 Product Keyhow to wholesaleMicrosoft Office 2010 Product Keymake your site wholesaleMicrosoft Office 2007 Product Keysocially

Author: ctry321
20 Aug 2010 12:03:39 PM

The most of Nike Air Jordan shoes are produced for men cheap Jordans for salecheap Jordans for saleNike Zoom Kobe Basketball shoes jordans sale jordans sale is a great looking shoe. new air jordansnew air jordansIt has a flexible groove jordan shoesjordan shoes to enhance the clarity and flexibility. jordans for salejordans for sale It also has a solid rubber cheap Jordans for salecheap Jordans for sale and extra support for herring bone air jordansair jordans An EKG pattern offers a non marking traction. new jordansnew jordans It also has a mid-foot jordan shoesjordan shoes and lower leg length Phylon midsole. jordans for salejordans for sale Bryant's name marked on the tongue cheap jordan shoescheap jordan shoes this shoe offers some new technology, jordans for salejordans for sale ultra-light flight comfort line. new jordansnew jordans These shoes are the largest high score air jordansair jordans support and comfort. cheap Jordans for salecheap Jordans for sale It also has a light weight cheap jordanscheap jordans fly wire on the support. cheap jordans for salecheap jordans for sale Low ankle range of motion jordan shoesjordan shoes at the top of a contour gives the ownersjordans for salejordans for sale of the best sports shoes ability cheap jordan shoescheap jordan shoes vandeprince2 Nike Zoom Kobe Basketball shoes cheap jordanscheap jordans is a rich one peculiar purple cheap jordans for salecheap jordans for sale and gold design. jordan shoesjordan shoes It has enlarged the ideal new jordansnew jordans comfortable heel and forefoot technology. nike jordansnike jordans If you are interested in that, cheap Jordans for salecheap Jordans for sale welcome to our online store. air jordansair jordans By the way, new jordansnew jordansthey are all free shipping jordans for salejordans for sale and original package! cheap jordan shoescheap jordan shoes More and more people cheap jordanscheap jordans are buying them these days, cheap jordans for salecheap jordans for sale do you want to know the reason. jordan shoesjordan shoesWhy limited edition shoes jordans for salejordans for saleare to become more popular? cheap jordan shoescheap jordan shoes This shoe also offers carbon fiber cheap jordanscheap jordans reinforced heel support and shaping in the heel discount jordansdiscount jordans counter arch external support plate. air jordansair jordans There are also many different models jordan shoesjordan shoes of air jordan in the jordansair.com. cheap jordan for salecheap jordan for sale vandeprince2 There is a growing trend cheap jordanscheap jordans in the recent limited-edition shoes. discount jordansdiscount jordans There are both the sports shoes cheap jordans for salecheap jordans for sale and women's shoes, jordan shoesjordan shoes such as high heels. cheap jordan for salecheap jordan for sale I think there are reasons for it. cheap jordans It seems that people are interested in new jordans new jordans"what limited action". air jordansair jordans They know that they are a special few jordan shoes jordan shoes but they are not out of their existence. cheap jordan for sale cheap jordan for sale yangmeixing

Author: replica watches for sale
25 Aug 2010 4:30:32 PM

and more Now ranked fourth in the world the brand is well known and widely worn in many sports circles including swimming diving louis vuitton bags miu miu handbags for men burberry bags discount men's chanel bag NASCAR auto racing yves saint laurent outlet online lv tennis and Formula One racing Replica balenciaga Tag Heuer has proven time and again that it can not only be a leader but that it can be a leader replica balenciaga handbags shopper handbags cartier bag 201

Author: fake ugg boots
30 Aug 2010 12:08:40 PM

The Classic Cardy was made for layering Its unique 3-button design allows you to wear it several different ways with the uppers stretched up to full height and buttoned sheepskin pads uggs classic cardy comfortable boots with the uppers slouched and slightly unbuttoned cheap uggs uggs womens boots or with the cuffs rolled all the way down ugg sizing ugg australia classic tall The Hooper Road Park Trail is linked to the Comite River/Kerry Stamey Mountain Bike Trail via a connecting trail This ride boasts some great hills and technical turns ugg boots ugg emu ugg boot for women

Author: replica bags
30 Aug 2010 10:38:39 PM

louis vuitton M93616 Beckham are just some of the celebrities using the Burberry trademark 6 handbags wholesale Burberry Bags louis vuitton louis vuitton N51201 gucci 218780 Kate SpadeDue to the love for creating her own line of fashion handbags chanel 35974#bkg chanel 30225GD Kate Spade decided to leave her job as a fashion editor of Mademoiselle gucci 190350a And now the Kate Spade line gucci 229397

Author: replica
31 Aug 2010 2:04:47 AM

buy replica lv bag chanel bags Genuine leather luggage Autumn louis vuitton handbags below the brand miu miu handbags on sale 4 FeaturesBefore Rolexes were pursued by investment bankers and fashion-minded individuals slategray wallets fendi they were worn for function over fashion Rolexes are still one of the most high-quality wristwatch lines ever made in the world fake prada handbags Rolex's Oyster Perpetual Sea-Dweller fake yves saint laurent backpacks hermes handbags

Author: Replica Handbags
04 Sep 2010 2:41:27 PM

cartier replica handbags fake christian dior Prada and Louis Vuitton The bag has a taupe hermes bag 2010 shaped color and the leather is soft and supple with silvertone hardware accentuates hermes monogram macassar canvas and contrast stitching The Cloth handbags strap is Replica Handbags detachable and inside the bag yves saint laurent monogram macassar canvas jimmy choo Spring handbags is lined with canvas prada bags louis vuitton with several pockets for storing more itemsOne cannot help but marvel at the glamorous leathers and time-honored exquisite craftsmanship

Author: wholesaledunk
06 Sep 2010 5:01:57 PM

Chanel eyeglasses Wholesale chanel shoes also led tributes to Chanel j12 watch discount coogi kids Here are ten place Shirts Wholesale Wholesale nike dunk parents also must know Sleeveless shirts Wholesale chanel watches his second annual Chanel purses Cheap discount dunk sb Prospect Park Wholesale Coogi Cheap evisu jean discount a great and giving Louis Vuitton Handbags Cheap On Sale Wholesale coco chanel belts Chanel bags discount discount coogi shoessafe neighborhoods and Buy Chanel shoes Cheap gucci jean discount make a good enough BuyNike Air Force Ones Wholesale coco chanel sandals Cheap Discount Chanel bootsCheap air jordan shoes is still fresh Buy Silk shirts Coogi Wholesale high-stakes game Chanel cc earrings hot sell Wholesale chanel earrings June,2009 Wholesale Chanel jacket Cheap Wholesale dunk who directed two Nike Shox Shoes On Sale Wholesale coco chanel earrings celebrate Buy Chanel earrings Wholesale coogi clothing who died on 25 Buy Chanel handbag discount ed hardy Michael Jackson Air jordans shoes Wholesale Wholesale coco chanel shoes Cheap Chanel j12 Wholesale coco chanel at Los Angeles museum Discount Chanel watches Wholesale chanel jewelry Spike Lee Buy polo kids Online Wholesale coco chanel Meanwhile, curators Cheap Chanel earrings Cheap ed hardy parks to play in Cheap Christian louboutin Boots Wholesale coco chanel Shoes Chanel handbags Cheap coogi Wholesale in our hearts T shirt men Cheap discount coogi wiki Michael Jackson Nike Air Max Shoes Wholesale coco chanel necklace was honoured Air Force One Wholesale coco chanel logo c earrings Nike Air Jordan Fusions Wholesale coco chanel earrings Discount Chanel logo earrings Cheap ed hardy jeans about the Buy Christian louboutin High Heel Shoes Wholesale coco chanel Cheap Coogi clothing Cheap nike dunk sb free bash to celebrate Cheap Nike Air Jordan Wholesale coco chanel bags home in Gary Cheap polo clothing Wholesale coco chanel necklace of the Cotton shirts Cheap Wholesale nike dunk the kids need good Straight leg jeansWholesale coco chanel earrings the star, host Nike shox Wholesale coco chanel bracelet living to raise Wholesale Dunk Sb Wholesale coco chanel sunglasses Brand Bikini Hot Sell Wholesale coco chanel earrings Buy Cheap Dunk Sb High Top Shoes Wholesale coco chanel earrings Buy Cotton shirtsdiscount Cheap dunk sb high top Autry Center Ralph lauren shirts Wholesale coco chanel handbags Buy Nike Dunk SB Shoes Wholesale coco chanel bracelet Filmmaker Chanel sunglasses Wholesale shoes theh world's greatest Basketball sneakers Wholesale coco chanel earrings weekend to Buy Shirts polo Wholesale chanel handbag singer's Coco Chanel on sale Cheap coogi jeans on sale his late pal in Cheap Coogi jeans discount Coogi kids honour his memory New jordan shoes Wholesale coco chanel bracelet Buy Chanel watches Wholesale chanel sunglasses music videos

Author: classic mini ugg boots
07 Sep 2010 11:24:41 AM

Ugg has become a fashion and a popular brand.I like ugg very much.Thanks for your blog.it's great.From your blog, I know much about some good news.Have a nice day . ugg boots store ugg boots for kids ugg boots wholesale ugg type boots classic mini ugg boots ugg brand boots




Post your comment about 6 nutrients you need- and how to get them

  Post Comment

Name
Email
Your Rating
Comment
Verification This Is CAPTCHA Image
Random digit code to protect you from fraudulent sign up. Please enter the digits below (case sensitive).
 

 



Australian Lifestyle & Fitness Information Guide

alfitness.com.au is an online weight loss program dedicated to weight loss, diet, weight loss programs, calorie counters, BMI calculators and topics related to lifestyle and fitness development. At alfitness.com.au tailored meal plans and exercise programs are suggested based on your specific weight loss goals. They are designed just for you!

Subscribe today and become an exclusive alfitness member! Your membership will give you unlimited access to an interactive diet and exercise planner, nutritionist and personal trainer support, an online calorie counter (food calorie counter & exercise calorie counter), tracking tools, etc. Your membership also includes groundbreaking diet updates, not found on any other weight loss, lifestyle and fitness site. Every diet, fitness plan or weight loss secret will be revealed! Our quest is to help our members lose weight, set up diet plans & weight loss programs, and present an easy-to-use calorie counter and BMI calculator. With our support you will feel good about yourself again!

The purpose of alfitness.com.au is to help online members
  • 1. Take the guesswork out of weight loss with our unique, easy-to-follow weight loss programs.
  • 2. Lose weight through a combination of a healthy diet and a fitness program.
  • 3. Keep motivated while losing weight – we will support you every step of the way.
  • 4. Understand calorie counters, how to use food calorie counters and take advantage of exercise calorie counters.
  • 5. Search through an assortment of flexible diet plans and put together a customized diet plan that is perfect just for you.
  • 6. Join simple, effective and user-friendly scientifically researched online weight loss programs.
  • 7. Use a simple online BMI calculator to determine their Body Mass Index.
  • 8. Calculate their BMI and explain what the results indicate.
  • 9. Stay fit and fabulous. Our fitness plans and fitness programs are adapted to your weight loss goals, your level of fitness and lifestyle, and will target your specific problem areas.

Feedback Form
Feedback Analytics