Wellness Minute: Food Nutrition
by Kristen Brogan, On Target Living
While the world is complicated enough, eating shouldn’t be. What I find as a Dietitian is that many people lean towards supplements because they aren’t meeting the basics. The thing to remember is that we don’t eat “nutrients” or “vitamins” we eat food. All of the nutrients we need come from real food from every food group. Once we start restricting our macronutrients (carbs, proteins, and fats) that’s where we have a “macro” problem and become deficient in essential nutrients hence the need to “supplement.” This is also the biggest reason why diets don’t work long-term.
People who follow the keto and paleo diet will most likely be deficient in calming magnesium and mood enhancing serotonin. Vegans will be deficient in b vitamins and omega 3 fats like DHA & EPA which comes from fish. People following high protein diets will be consuming too many amino acids making their body acidic and inflamed.
Here’s the coolest thing about food. Nothing is off limits when it’s from the source. The easiest way to explain this is that when you eat food in its natural form the body knows what to do with it. Plus, real food is loaded with pre and probiotics needed for a healthy gut, a strong immune system and a happy brain. We don’t get those same benefits from supplements and pills. I believe that supplements are just “processed nutrients.”
If you are looking to get more calming magnesium, eat magnesium-rich foods like cacao, nuts, seeds, leafy greens, wheatgrass, dates and figs or take a magnesium-rich Epsom salt bath.
If looking to improve mood, eat serotonin-boosting foods like potatoes and ancient grains. If you have poor digestion include foods that rot if you let them like apples, avocados, bananas and other whole foods.
You can use this Food Target to learn what foods are the most nutrient-dense.
When it comes to collagen supplements it’s important to understand that there are real foods that naturally stimulate collagen production like lean meats, fish, foods rich in vitamin C like fruits & vegetables, spirulina/chlorella, leafy greens, and bone broth.
You can make bone broth simply by boiling turkey, chicken, beef or pork bones in water. As the bones cook, minerals and other nutrients leach from the bones into the water. This creates a broth that is rich in calcium, magnesium, phosphorus and other trace minerals which the body can easily absorb. Bone broth also contains glucosamine and chondroitin which are helpful at relieving joint pain and other symptoms associated with arthritis and inflammation.
Homemade bone broth is also rich in gelatin, an animal protein extracted from bones, collagen, skin, and connective tissue. (Gelatin is the cooked form of collage). Gelatin can help fight against degenerative joint disease by strengthening connective tissue. Gelatin is also needed for the growth of fingernails and hair.
Most collagen supplements are made from processing animal tissues including the skin and bones of cattle and pigs, fish scales, and eggshells. The downside to collagen supplements is:
- they can be expensive
- the source of the animal products and ingredients are not always high-quality
- Some collagen supplements use a chemical agent to process the collagen into a powder form.
Bottom line is to eat real foods found in the center of this Food Target and you can’t go wrong. Don’t pay more to get less, pay less and get more with real food.
About the Contributor
Kristen Brogan is a professional speaker, registered dietitian, yoga instructor, superfood chef, and the best-selling author of Target To Table: Healthy & Delicious Meals One Superfood At A Time.
Kristen and the dynamic team at On Target Living work with organizations all over the world to transform performance from the inside out through speaking engagements and retreat style trainings. They have a proven system for expanding human capacity, optimizing talent, creating a happier workplace culture, driving performance outcomes and making health a business strategy.