The importance of micronutrients
If you ask the average Joe which foods are most important for a long-lasting healthy life, I think the most common answer you would receive is foods that are high in protein and low in fat (fats are actually very important for longevity but that’s for another day). I don’t think a lot of people would tell you about micronutrients because that’s just a topic that’s either too complex to talk about or is simply unknown to the vast majority. But I would advise anyone to place more emphasis on micronutrient rich foods rather than focussing on the macronutrient (protein, carbs, fats) for sustainability, health and longevity. Let’s break it down.
What are micronutrients?
Micronutrients are minerals and vitamins required by the body to function optimally. Although they are needed in small amounts, their impact on the body is critical, and deficiency in any of them can cause severe and even life-threatening conditions. An example of this is the lack of iron, folate, vitamin B12 and A. This can result in a health condition called anaemia where there is a lack of red blood cells being produced which can lead to fatigue, shortness of breath, weakness, and dizziness. The World Health Organization estimated that 40% of pregnant women worldwide are anaemic. So, sometimes you may feel fatigued, but instead of your work/workout being the reason, it could be that you are anaemic.
The one thing you should take from this is that they may be called micronutrients but their effects are not micro at all. Getting the right amount of micronutrients could be the difference between an average and productive day.
One micronutrient that I have been deficient in is magnesium. Magnesium is one of the most abundant minerals in the human body (4th to be exact) and plays a major role in the development and maintenance of healthy bones.
Benefits of magnesium
Improves performance
Aside from improving the growth and upkeep of healthy bones, magnesium is also involved in energy production. It is responsible for transporting blood sugar (glucose) from your blood stream to your muscle, enabling you to utilize more energy to boost your workout.
One study found that by optimizing magnesium intake, subjects were able to increase both muscle mass and power output.
Improves mood
One thing about performance is that if you do not have the right mindset then everything feels like a drag and your output is not efficient. When I am not in the right mindset it’s usually because I’m not in a good mood for majority of the time so it is important to cultivate a mindset that supports your goals and this can be done by feeding your nervous system with nutrients that supports your mood.
This is where magnesium comes in. It plays a vital role in brain function and mood, increased levels of magnesium in the brain have shown to improve cognitive abilities, decrease stress and anxiety.
Improves muscle function
Any exercise that is executed, be that at the gym or elsewhere, requires muscle contraction and expansion. Having impaired muscle contractions and/or expansions (cramps during or after a workout) can lead to poor performance and output. Sufficient amounts of magnesium in your system combats this feeling.
Where to get Magnesium
· Dark Chocolate
· Avocados
· Nuts
· Legumes (beans)
· Seeds
· Wild salmon
· Leafy greens
You can choose to supplement with a powder or capsule, but be sure to ask an expert for advice in choosing which form of magnesium is best for you!
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