Five Seasons Family Sports Club Blog

Celebrating National Nutrition Month

Posted by Five Seasons Family Sports Club on 3/12/19 1:19 PM

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March is National Nutrition Month and we wanted to take some time to discuss some of the most common nutrition deficiencies people have in their diet. We often think of our overall health and fitness as directly correlated with the amount we workout and exercise. We blame the sicknesses we encounter on the world around us, we pin our overall fitness directly to our exercise routines, but the reality is that our diet has an immense impact on our overall health and wellness. Establishing a complete and balanced diet is the best way to stay fit and healthy all year round. If you would like help in evaluating your current diet and establishing a great health plan, come into your local Five Seasons Family Sports Club and meet with one of our nutrition and fitness experts.

Iron

More than 25% of the American population suffers from an iron deficiency. That number rises to 47% in preschool children and 30% in menstruating women. With so much of the population suffering from iron deficiency, it is important to understand how you can fortify your diet with healthy iron. Iron comes in two main forms, heme, and non-heme iron.

Heme Iron

Our bodies easily absorb Heme Iron. Unfortunately for vegetarians, this form of iron is only found in animal-based foods, with especially high quantities in red meat.

Non-Heme Iron

Non-heme iron is much more common and is found in a wide variety of both plant and animal-based foods. Unfortunately, non-heme iron is much more difficult for our bodies to absorb, and so we get less iron per gram of food consumed.

If you are looking to increase the amount of iron in your diet, try eating more red meat, shellfish, or canned sardines for heme iron. If you are vegetarian or looking to find good sources of plant-based iron, beans, seeds, broccoli, kale, and spinach are all great sources of non-heme iron. If your iron absorption has been hindered for any reason, increase your intake of vitamin C to boost your ability to absorb iron efficiently.

Vitamin D

Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin that essentially functions like a steroid hormone. Not many foods contain significant amounts of vitamin D, and a deficiency is usually built up over multiple years. A deficiency in vitamin D can cause muscle weakness, bone loss, and could even be tied to reduced immune system functionality and cancer. If you are looking to increase your vitamin D consumption, try eating fatty fish like salmon or sardines, or try eating egg yolks. Best of all, you can actually absorb vitamin D from exposure to the sun, so make sure you get out and take a walk in the sun.

Calcium

Calcium is an essential mineral for your body to build everything from bones to healthy cells. Calcium deficiency can eventually lead to issues as serious osteoporosis, creating softer and more brittle bones. Luckily, calcium is found in lots of common foods ranging from dairy products like milk and cheese to dark green vegetables like kale and broccoli.

The best way to get these essential building blocks is by integrating them into your diet through the ingestion of healthy foods. Dietary supplements can be used when there is an extreme deficiency, but we do not recommend using dietary supplements unless they are completely necessary. If you have any questions about your diet or just want to learn more about how you can live a healthy and balanced life, come into Five Seasons Family Sports Club today!

Topics: Healthy Living

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