3 HUGE HEALTH TIPS & 5 Essential Minerals plus 5 Essential Vitamins: What to Eat to Consume each Vitamin and Mineral!

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Most health blogs & vlogs just mention certain vitamins and minerals that are necessary to consume on a daily basis, but they fail to mention which foods offer each vitamin and/or essential mineral.

In this article we break down several different types of Vitamins, Amino Acids, and Minerals and just how to consume each one using a plant and/or meat based diet. We want to get the most out of each Nutrient & Mineral to fully utilize the molecular effects of a Plant-Based Diet while still consuming meat; we call it the “80/20 plate ratio”.

1st Tip: If you look down at your plate and you have 80% more plants than meat, than you are off to the right start. The 80/20 ratio has proven to work, by yours truly who is writing this article, Ryan Barber. I lost 5lbs in 2 months, just by adding more plants and healthy meat as described below.

We will be showing what foods offer what vitamins and minerals so you can make quick choices on what you may want to grab on your next trip to the grocery store. This also helps to pinpoint what you may be lacking or what you want to increase.

Let's start with the ever-popular...PROTEIN!

How much protein do you think the average male needs on a daily basis?

For the average sedentary male, it is said that he should only consume, on average, around 50 grams of Protein per day. Since that is not that hard to do, we want to concentrate on getting the right Amino Acids that will create Protein.

2nd Tip: It only takes 20 Amino Acids to create 250,000 protein.

• The Body produces 11 Amino acids
• Your Diet should provide the other 9

The other 9 Essential Amino Acids can be provided with these foods:

• Eggs
• Fish (oily fish like Salmon)
• Red Meat (Preferably Grass Fed Beef)

Vegetarians have to carefully mix & match each to get a sustainable balance.

Photo by Compound Interest

3rd Tip: Quick Foods to consume to get your 9 Amino Acids:
Beans on Toast = All 9 amino acids

The main essential fatty acid we want to make sure to consume is the astounding OMEGA-3!

• Simply put Omega-3’s = Beans, Oily Fish & Grass Fed Beef.

The human brain is primarily made fat and ¼ of this fat is Omega 3. The Omega-3 is the quintessential food necessary for the brain to form nerve cells. Low levels automatically equal Depression & Anxiety (Side Tip: certain grass products and clovers are full of Omega-3’s)

Salmon contain both essential fatty acids of Omega-3 and Omega-6. However it is critical to know that an Omega-3 diet intake should always be higher than Omega 6. We get Omega-6’s from just about anything we get from “over the counter” (anything produced in Vegetable oil or Canola Oil).

• Omega 6's = Vegetable oil type foods, fast food, junk food.
• Cookies made with vegetable oil
• Easy to get, but have to minimize the intake compared to Omega 3. The Human body can make Omega-6 without consumption. Focus on Omega 3’s!!!

5 Essential Minerals plus 5 Essential Vitamins:

There are 16 Essential Minerals that the Human Body needs, but we will focus on the first 5 and add to these each month:

1. Iron: Red Meat - preferably grass fed beef (full of omega 3)

2. Sodium: critical for entire nervous system

3. Magnesium: Nuts for biochemical functions.

4. Potassium: Fresh fruits like oranges, kiwi, Bananas, cantaloupe, apricots, grapefruit. Even cooked broccoli or spinach, always in add to salad with arugula. All of the Potatoes; Sweet Potatoes, Yams, also mushrooms.

5. Calcium: The human body cannot produce it and Calcium cannot absorb without Vitamin D, mainly from sunlight. The amount consumed should increase with age because calcium phosphate is essential for bone health.

• 10 Fluid oz of Yogurt give ½ of the daily need for calcium, yet body cannot use it without vitamin D (from sunlight).

• Calcium is the ONLY mineral that needs a vitamin in this way. When sunlight hits the skin it immediately makes the molecules to produce Vitamin D instantly for your bones and blood.

• Portobello Mushrooms are Vitamin D factories -They need it just like humans so they produce it like a factory.
  Eat these mushrooms in the Winter to get more Vitamin D - sends osteoclasts to the bone laying calcium as bone - could help reverse osteoporosis

5 Different Types of Vitamins and how to quickly consume them:

1. B6 = Nuts; Go Nuts and try any that you are not allergic to

2. Vitamin E = Avocado, lots and lots of Avocado!

3. Vitamin A = Carrots (use for Eye infections)

4. Vitamin K = Leafy Greens - allows blood to clot when necessary.

5. Vitamin D = Only way to absorb Calcium (essential for bones). Remember we must get Sunlight! Or Portobello mushrooms in the winter.

Vitamins are not like any other mineral or acid. Vitamins are essential in small amounts and dissolved by the blood to reach every organ.

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-Ryan @bitzofcoins