MICRONUTRIENTS

Sources, significance and what they can do for your best body!

IRON: THE OXYGEN CARRIER

Iron is a mineral that plays a critical role in oxygen transport throughout your body. It helps form hemoglobin, the protein in red blood cells that carries oxygen to your muscles and tissues, which is especially important for endurance athletes. Without enough iron, your body struggles to deliver the oxygen your muscles need, which can lead to fatigue and reduced performance.

Key Sources of Iron:

• Red meat (beef, lamb)

• Poultry (chicken, turkey)

• Seafood (salmon, tuna, oysters)

• Leafy greens (spinach, kale)

• Legumes (lentils, chickpeas, beans)

• Fortified cereals and grains

Tip to Boost Iron Intake:

Iron from animal sources (heme iron) is more easily absorbed by the body compared to plant-based (non-heme) sources. If you're vegetarian or vegan, pair iron-rich plant foods with vitamin C-rich foods (like citrus, tomatoes or capsicum) to improve absorption.

MAGNESIUM: THE MUSCLE RELAXER

Magnesium is an essential mineral that supports over 300 biochemical reactions in the

body, including muscle function, energy production, and the synthesis of proteins. It helps regulate muscle contraction and relaxation, preventing cramps and aiding in recovery after intense workouts. Magnesium also plays a role in maintaining normal nerve function, which is key for coordination and preventing fatigue.

Key Sources of Magnesium:

• Nuts and seeds (almonds, sunflower seeds, pumpkin seeds)

• Whole grains (brown rice, quinoa, oats)

• Leafy greens (spinach, swiss chard)

• Legumes (black beans, lentils)

• Fish (salmon, mackerel)

Tip to Boost Magnesium Intake:

To ensure adequate magnesium, try snacking on a handful of nuts or seeds throughout the day. Magnesium is also found in many dark chocolate varieties, so a small square of 70% or higher cacao chocolate can be a tasty and nutritious treat.

CALCIUM: THE BONE BUILDER

Calcium is best known for its role in bone health, but it’s also essential for muscle function, nerve transmission, and hormone secretion. For athletes, strong bones are crucial to withstand the physical demands of sports, especially high-impact activities like running, jumping, and weightlifting. In addition to bone strength, calcium helps with muscle contractions, making it essential for overall athletic performance.

Key Sources of Calcium:

• Dairy products (milk, yoghurt, cheese)

• Fortified plant-based milk (almond, soy, oat milk)

• Leafy greens (collard greens, kale, bok choy)

• Tofu (especially if made with calcium sulfate)

• Fortified cereals and juices

Tip to Boost Calcium Intake:

If you’re lactose intolerant or follow a dairy-free diet, choose fortified non-dairy milk alternatives and look for calcium-fortified foods like cereals or plant-based yogurts. Aim to incorporate calcium-rich foods at each meal to spread your intake throughout the day for optimal absorption.

VITAMIN D: THE SUNSHINE VITAMIN

Vitamin D plays an essential role in bone health by helping the body absorb calcium. But it also contributes to immune function, muscle health, and reducing inflammation. Athletes who are deficient in vitamin D may experience weakened bones, muscle pain, and fatigue. Getting enough vitamin D is particularly important in colder months when sunlight exposure is limited.

Key Sources of Vitamin D:

• Fatty fish (salmon, mackerel, sardines)

• Fortified dairy products and plant-based milk

• Egg yolks

• Fortified cereals and orange juice

• Mushrooms (especially those exposed to sunlight)

Tip to Boost Vitamin D Intake:

Vitamin D is best absorbed through sunlight, so aim for daily outdoor activity, even in winter. If you're concerned about your vitamin D levels, consider a supplement, especially during months with less sunlight exposure.

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