Micronutrition: frequent deficiencies in trace elements
Logically, if we followed the recommendations of the National Health Nutrition Program (PNNS) and ate 5 servings of fruits and vegetables and 3 dairy products every day we should not suffer from deficiencies. But our consumption patterns (meals taken on the go, ready-made meals, industrial soups, weight loss diets, etc.) reduce the amount of micronutrients ingested and we are often well below the daily allowances recommended by the National Health Security Agency of food (Anses).
Those micronutrient deficiencies and mineral salts can be responsible for tired, of depression, anxiety, heart problems or simply hair loss, skin problems or recurring colds. Before we get there, here’s how to stock up on micronutrients according to your current mood.
Iron and omega 3: the right anti-fatigue combination
Iron
Lack of iron is the first cause of fatigue in women. The blood test for ferritin is the only test that gives a reflection of the iron reserve. But it is better to treat before going below normal, believe several specialists. A 3-month iron cure restores vitality (but never treatment without blood test because the excess can be harmful).
The best sources of iron : red or white meats, black pudding, beef and veal liver, oysters and mussels. Egg yolk is also an interesting source of iron as well as legumes (lentils, chickpeas, beans, etc.)
It is advisable to consume 9 mg of iron per day.
Omega 3
Omega-3 are fatty acids both “essential” because the body absolutely needs them and “essential” since our body cannot produce them. Two other basic fats are made from omega-3s: EPA and DHA. The protective and anti-depression properties of Omega-3 are extensively praised, but we often forget that by playing on our nervous balance, they also fight against fatigue.
Re-balancing of fatty acids: season your salads with a teaspoon of rapeseed oil (rich in omega-3) and a teaspoon of olive oil (without omega-6). Or two teaspoons of camelina oil (in organic stores). Sprinkle a tablespoon of flax seeds, ground at the last moment.
Eat fatty fish (mackerel, salmon, herring) several times a week.
It is advisable to consume 2 g of omega-3 per day.
Magnesium and vitamin B6: the right anti-stress combination
Magnesium
According to recent studies, average magnesium intake are far from reaching the recommended intakes, since they do not exceed 240 mg per day (while the recommended intakes are around 350 mg in women and 420 mg in men). However, magnesium is essential for the absorption of minerals, vitamin C, for the regulation of heart rate, muscle contraction … and emotional balance.
The best sources of magnesium : enriched waters, cereal products, chocolate in all its forms, crustaceans and seafood, dried fruits and oilseeds (walnuts, almonds, hazelnuts, peanuts, pistachios, dry bananas, dried apricots, dry dates), dried vegetables.
Vitamin B6
Vitamin B6 is a water-soluble vitamin called “essential”, because our body does not know how to manufacture it and does not store it: our body must therefore draw it every day from food. It plays an essential role in the synthesis of certain neurotransmitters such as serotonin, melatonin and dopamine which maintain our psychic balance.
The best sources of vitamin B6 : meat, fish, brewer’s yeast, wheat germ, whole grains.
It is advisable to consume 1.8 mg of vitamin B6 per day.
Tryptophan and melatonin: the right anti-insomnia combination
Tryptophan
Tryptophan is an amino acid necessary for the synthesis of serotonin, one of the neurotransmitters in the brain that regulates sleep. When we have an insufficient level of serotonin, we “ruminate” and we cannot enter the phase of sleep.
The best sources of tryptophan : cod, cod, cooked cheeses, veal, chicken, duck, milk, almonds. But to be released, tryptophan needs complex sugars: starches or wholemeal bread are also essential for sleeping well.
Melatonin
More and more researchers are interested in the effects of melatonin in patients suffering from insomnia (that is to say who take more than 30 minutes to fall asleep). In this case, the dosage is 1 mg per day, half an hour before bedtime.
This hormone is not found in the diet but it can be found in food supplements containing other plants that promote sleep (passionflower and lemon balm for example).
