Happy Thursday!

Today is about somethings you might not think of when you are under high levels of stress. We tend to push aside the importance of stress (still the #1 killer in US) and how it impacts our lives. 

We all know that stress can take a toll on our mental and emotional well-being, but did you know it can also deplete essential vitamins and minerals in your body? 

When we're stressed, our bodies use up nutrients more quickly, leading to deficiencies that can make us feel even worse.

Here’s are 7 key vitamins and minerals that are often depleted by stress and the foods you can focus on to replenish them...

Vitamin B1 (Thiamine):

Why It’s Important: Crucial for converting food into energy and maintaining a healthy nervous system. Stress can deplete B1 levels, leading to fatigue and reduced stress resilience. 

Foods Rich in Vitamin B1:

• Whole Grains: Brown rice, whole wheat bread, oatmeal
• Meat: beef, liver
• Fish: Trout, tuna
• Legumes: Black beans, lentils
• Nuts and Seeds: Sunflower seeds, macadamia nuts

Vitamin B12 (Cobalamin):

Why It’s Important: Essential for energy production, red blood cell formation, and maintaining a healthy nervous system. Stress can deplete B12 levels, leading to fatigue, cognitive decline, and reduced stress resilience. 

Foods Rich in Vitamin B12:

• Meat: Beef, chicken
• Fish: Salmon, trout, tuna
• Dairy Products: Yogurt, cottage cheese, raw milk
• Eggs
• Nutritional Yeast
• Fortified Plant Milk: Almond milk

Magnesium:

Why It’s Important: Helps relax muscles, support nerve function, and convert food into energy. Stress can lower magnesium levels, leading to muscle tension and fatigue. 

Foods Rich in Magnesium:

• Dark Leafy Greens: Spinach, kale
• Nuts: Almonds, cashews
• Seeds: Pumpkin seeds, sunflower seeds
• Whole Grains: Brown rice, quinoa
• Avocados
• Bananas

Calcium:

Why It’s Important: Vital for strong bones and teeth, muscle function, and nerve signaling. Stress can reduce calcium absorption, affecting overall health. 

Foods Rich in Calcium:

• Dairy Products: Yogurt, Cottage cheese, raw milk
• Leafy Green Vegetables: Brussell sprouts, broccoli
• Almonds
• Fortified Plant Milk: Almond milk
• Sardines and Salmon with Bones

Zinc:

Why It’s Important: Supports immune function and wound healing. Stress can deplete zinc, weakening the immune system. 

Foods Rich in Zinc:

• Meat: Beef, lamb
• Shellfish: Oysters, crab, shrimp
• Legumes: Chickpeas, lentils, beans
• Seeds: Pumpkin seeds, sesame seeds
• Nuts: Cashews, almonds
• Whole Grains

Iron:

Why It’s Important: Essential for transporting oxygen in the blood. Stress can lead to lower iron levels, causing fatigue and weakness. 

Foods Rich in Iron:

• Red Meat
• Poultry
• Fish
• Lentils
• Beans
• Spinach
• Dark Chocolate

Potassium:

Why It’s Important: Helps maintain fluid balance, nerve function, and muscle contractions. Stress can decrease potassium levels, leading to muscle cramps and fatigue. 

Foods Rich in Potassium:

• Bananas
• Oranges
• Cantaloupe
• Honeydew
• Apricots
• Grapefruit
• Cooked Spinach
• Cooked Broccoli
• Potatoes
• Sweet Potatoes
• Cucumbers
• Zucchini
• Eggplant

By incorporating these nutrient-rich foods into your diet, you can help your body better manage stress and maintain overall health. We ALL want that:-)

Remember, a balanced diet is a key component of stress management and well-being.

*If you are not making time to work on your stress levels, let's chat and get you on some nutrients and/or supplements to help you in this season of life. 

If you don't take care of yourself, no one else will. 

Much Love, 

Carrie A Kukuda 

Get a Grip Total Fitness, Inc. 

Your Holistic Fitness & Health Studio & Coach 

GetaGripTotalFitness.com

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