5 ESSENTIAL NUTRIENTS FOR OPTIMUM HEALTH

It’s winter, it’s Men’s Health Week, our awesome neighbours at R&J Butchers have just reopened after renovations… The universe really wants us to share a hearty, beefy, warming recipe with you! So why not try this Beef, Barley and Vegetable Soup by Nutrition Australia.

Now. Why is your dentist sharing a soup recipe?

Your lives are busy. We know it can be easy to fall into unhealthy habits. But looking after your nutrition is a really great starting point to improve your overall health and well-being, aid your immune system and boost your energy levels. Plus, a good diet reduces your risk of oral disease.


What does a good diet look like?

“Think COLOUR! How many colours do you have on your plate at each meal?”

This is Kasse’s advice. You might’ve met her on our reception desk, but did you know that Kasse is also a nutrition coach and fitness instructor? She recommends eating a balanced diet as the easiest way to consume all the essential nutrients you need.


HERE ARE FIVE ESSENTIAL NUTRIENTS FOR OPTIMUM HEALTH

Vitamin D or "the Sunshine Vitamin" is essential for optimal performance. And you’ll find it in red meats, like beef!


Vitamin D supports calcium absorption for bone strength and bone growth, and is important for muscle development, testosterone levels and your general mood. When performing any excessive exercise or activities, low Vitamin D levels can result in fatigue and early burn-out, and contribute to muscle strains and injuries.


GOOD SOURCES OF VITAMIN D: Oily fish (like salmon, sardines, herring and mackerel), red meat, liver, egg yolks, and fortified foods like some fat spreads and breakfast cereals.


Coenzyme Q10, with a less-catchy name, occurs naturally in the body and helps reduce inflammation and promote fertility in men.


If you’re active or a regular at the gym, you’ll thank this little enzyme for its support to increase muscle power output and reduce fatigue caused by regular and intense exercise.


Throw a handful of spinach into your soup and you’ve got this one covered!


GOOD SOURCES OF COENZYME Q10: Liver, trout, cauliflower, spinach, oranges and legumes such as lentils.


Omega 3s - We're sure you have heard of this “healthy fat” source! These fatty acids are immensely important for brain, eye and immune system health!


Switch some canola oil into this soup recipe and top with chopped nuts for an Omega 3 boost.


GOOD SOURCES OF OMEGA 3s: Fish, nuts and seeds. (Daily omega-3 Fish oil capsules are often recommended if you don’t get a regular intake of these foods, or you consume a plant-based diet).


Protein is required by your body to stay healthy and work the way it should.


Muscle loss becomes a problem as we age. It can be improved by being active and performing resistance training at least twice per week. Consuming an adequate protein source within 90-120mins of your workout has proven to be the most effective for muscle repair and re-building.


It’s best to space out your protein intake throughout the day by eating a serve at every meal. Consuming an adequate intake of protein over your day also means you’ll be less likely to reach for the cookie or lolly jar as it helps keep you fuller and more satisfied for longer!


GOOD SOURCES OF PROTEIN:

  • While beef is certainly a great source, it is higher in saturated fat than some other proteins.

  • Lean protein: Fish, chicken breast, turkey, pork and veal.

  • Plant based protein: Tofu, tempeh, lentils, chickpeas and most varieties of beans

  • Protein supplements: Whey protein is an easily accessible and cost effective source of protein supplement and best in its purest form as a Whey Protein isolate. Supplements can be consumed to help increase your daily intake.

Micronutrients: Here are just a few to look out for!

  • Vitamin A for eye health

  • Vitamin C and Zinc for immune function

  • Vitamin Bs for energy metabolism (help reduce fatigue)

  • Vitamin K for helping to clot the blood when we suffer a wound or abrasion


If you liked these recommendations, here’s a cheat sheet to pin to your fridge.


This Men's Health Week, share these tips with someone who'd appreciate them.