This is a close-up of vegetables and fruits.

5 essential micronutrients and why you need them

This is a close-up of vegetables and fruits.

Today in my article I am going to talk about micronutrients, a term you must have heard often and why they are so important to the body.

With macros or macronutrients being the latest topics in the fitness world most people seem to have forgotten the significance of micronutrients. Most fitness fanatics have no idea the amount of vitamins and minerals they intake. So here are 5 essential micronutrients you need to take and why they are important.


Magnesium plays a surprising role in the body. Our body consists of about 200-300 enzymes that are magnesium dependant and are responsible for regulating blood pressure, sugar, muscle and nerve functioning.

Magnesium also maintains heart rhythm, and coordinates the nervous system. Lack of it can result is appetite loss, nausea, tiredness and weakness. Add almonds, cashews, fish, beans and bananas to your diet for magnesium.

Vitamin A

This is a fat soluble vitamin and is responsible for clear vision, better immunity, reproduction etc. Apart from that it plays an important role in functioning and maintenance of essential body organs like the lungs, kidneys, heart etc.

Deficiency of vitamin A can often result in night blindness, aching joints and muscles, weakness, tiredness, dual vision, dizziness, skin allergies and dryness. Add fish like salmon and veggies such as carrots and fruits like orange, mango etc. for more vitamin A

Omega 3 fatty acids

At least 70% of your diet should constitute of these healthy fats. These are considered essential because your diet is the body’s only source for it and plays an important role in the functioning of cell membranes and the brain. They also control blood lipids and clotting

Lack of omega 3 results in weak memory, tiredness, dry skin, heart diseases, depression and inadequate blood circulation. You can either opt for supplement tablets or add more fish, flax seeds, walnuts, avocado etc. to your diet.

Vitamin D

One of the widely missed nutrients among adults and kids likewise is vitamin D. This nutrient improves the body’s ability to absorb calcium and thus is crucial for better and stronger bones. It also improves immunity related functions and lowers inflammation.

Any pain in the bones or weakness or gastro related issues can be related to deficiency of vitamin D. Adding egg yolk, orange juice, yogurt and fatty fishes like herring etc. to your diet can improve vitamin D levels.

Vitamin E

Like in the alphabetical order next to D comes E. Vitamin E is present in the body in chemical state and is mainly responsible for improving cell signals, immunity  and also fastens muscle repair. It also increases generation of prostaglandins which helps stabilize blood pressure.

Deficiency of vitamin E results in weakness, unexpected and unplanned weight loss, unusual eye movements, blurred vision and also a weak liver and kidney. You may also experience hair loss, cramps etc.


5 awesome fit foods you didn’t know exist

Well if your diet does not seem as exciting as the fast and furious movie and in fact has turned too predictable it’s time to turn things up a notch by adding few new healthy flavors. Switching from the regular eggs, cereals and veggies can often be beneficial.

A rut, be it your lifestyle, workout or diet can hinder growth and in turn result in weight gain. So to help you get out of this rut here are 5 new foods you must try.

Celery root


This root is also known as Celeriac. This weird looking vegetable has the consistency of a potato and tastes like a cross breed of both parsley and celery and is packed with vitamin K which helps with clotting. Remember to peel of the exteriors before eating.

You can have them raw by adding it to your afternoon salads and coleslaws, stir fry them and use them as a dressing for mashed potatoes or blend it into your evening  green shake.



Miso is a Japanese ingredient usually added to broths to create flavor. It’s usually heated vigorously which results in killing of some healthy bacteria. To preserve the friendly bugs search for packets with either ‘unpasteurized’ or ‘raw’ printed on the label.

These bacteria present in miso is similar to that found in yogurt and are known as probiotics. After consumption they remain in the digestive system and improve its functioning. They also improve immunity and blood lipid levels. Check out my favorite miso soup recipe below.




Peanut Flour

Firstly it’s gluten free and though it contains low amount of calories it still packs a protein punch. It’s also rich in fiber, vitamin E and iron. So if you’re fat conscious switching to peanut flour will add a nutty twist while leaving out the extra calories.

Remember that the peanut flour needs to be refrigerated once unsealed in order to maintain freshness and taste or can remain stacked in the freezer for about 5-6 months. You can add it to your shakes, make pancakes or use it as crumbs for chicken.


Never heard of it right? This is a tiniest grain and tastes nutty but is a richer source of iron as compared to other grains. Iron is responsible for movement of O2 from muscles to blood cells which produce energy for muscle contractions.




It’s rich in fat resistant fiber and other important nutrients such as vitamin B, manganese, phosphorus and magnesium and is also gluten free and thus the perfect grain for those on a gluten free diet.



This breed of fish is generally present in the freezing waters of the North Pacific Ocean and is also known as black cod. Like most fishes such as salmon etc. this one too is an ideal source of the important omega 3 acids and also supports weight loss when combined with regular training.

Since its oil rich it has really short shelf life so it’s better to get it fresh. I prefer it steamed but you can also broil, poach, sear or even grill it along with some salsa and spices.

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5 Golden rules for an ideal meal prep

Does meal prep make you want to run away?  For thousands of fitness fanatics meal prep has been the key element on their road to fitness. Though it may seem complicated, getting a hang of it can often spike up your results beyond expectation.

For the perfect prep you need a plan. Going in aimlessly often results in missing out on key veggies, macros etc. So before you step into the kitchen here are 5 golden rules you need to keep in mind.

Plan in advance

The ideal day for meal prep in not only my view but thousands of experts too is Sunday. That’s because it doesn’t clash with your Friday evening or Saturday plans plus you get comparatively fresher food for the coming week.

Remember this is only going to work if you find it manageable. If it gets too hectic consider dividing it into 2 days. Splitting it makes it easier to manage and the quality of the food also improves. Look for days that best suit your routine.

Keep track of the numbers

Once you know the days the next thing you need to plan out are the numbers. Figure out the number of meals you will be preparing on each day and the ingredients you need. Prep only for the meal you won’t be home for.

Next comes the macros count. Knowing the macros count will make shopping simpler. Make a guideline for the entire week and place it on the fridge, no better place than that right?

Go shopping yourself        

You can look around in the fridge for leftovers but I wouldn’t suggest that because even though you might get a couple of days meals you will eventually run out and will have to turn to your supplements which are often more expensive.

You know your numbers thus you know what you need. To maintain freshness and avoid wastage I would suggest you go shopping twice a week.

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Get a meal bag

Well after all that planning and cooking the last thing you want is for your meal to end up on the floor because you carried it in an already overfilled briefcase or gym bag so the ideal thing to do is get a special meal bag.

In case you are preparing for a day or two in advance a cool, insulated bag is ideal to keep it fresh. It will make carrying food hassle free and make it last longer.

meal bag

Keep it simple

Well we all love variety in our diet but in that bargain avoid making the process too complicated. Preparing a gourmet special can result in you spending a ridiculous amount of time in the kitchen plus it’s more likely to taste awful after lying in a Tupperware box for a couple of days. Skip your preworkout and get a coffee maker for the same price.

Look for easy to cook ingredients. For proteins I would suggest turkey, ham, chicken breast. For carbs opt for oats, quinoa and throwing in some almonds and walnuts can provide the important fats.

coconut butter

5 fatty food add-ons for the perfect diet

The one diet and nutrition advice any expert would have given you in the 20th century would have been to cut out fat immediately but lately that trends declining and rightly so. That’s because people often replaced these fats with sugar and carb rich foods which didn’t help the cause either.

The ideal way is to replace the unhealthy ones with a few healthier choices. So here are 5 fatty foods on the menu this year.

Pickled Herring

Not something you will hear of very often but the tiny fish known as the herring has played a major role in weight lose diet programs for years now.  It’s a rich source of omega 3 and DHA which protects against various cardio related issues.

Fish oil on a regular basis can help you lose upto 2-3 pounds and a body fat of about 1%, lower inflammation and also better insulin sensitivity. Apart from pickles I liked even the kippered version of this fish but if you prefer pickles here’ s how you can pickle herring at home.


Extra Virgin olive oil

In case you already weren’t aware the ideal ingredient for dressing the your favorite salad is extra virgin olive oil. The fats present in this oil improve the body’s ability to absorb fat soluble vitamins present in most veggies.

Combining it with vegetables such as tomatoes and carrots not only prevents numerous health problems but is also the ideal post workout meal as it lowers muscle damage. Throw in a few greens and it will also slow down aging.

Coconut butter

No this ones not similar to coconut oil and nor is an alternative to it. It is different and is more beneficial as it contains more of fat resistant fiber. Eating coconut rich foods maybe against contrary belief but latest research shows a regulated intake can be helpful.

The uses of coconut butter are very similar to regular butter. You can use it as a spread on your morning toast or add it to your shakes etc.

coconut butter


A fruit that’s got to be top of your grocery list is the avocado. This green buttery fruit comes packed with mono saturated fats, fibers and also plant sterols. An avocado a day too will keep the doctor away as it helps stabilize cholesterol in the body.

Apart from that it also curbs your hunger thus improving your weight loss results in the long run. Ideal fruit for the evening salad but also can be used as a spread or can be blended with other fruits and veggies for a yummy, creamy smoothie.

Almond Flour

For my cookies and pancakes I prefer using almond flour. Not only does it add a nutty twist to the recipe but also helps me get rid of the extra carb found in most flours. Good source of healthy fats it is also packed with vitamin E.

This nutrient is responsible for lowering cognitive impairments. As compared to other flours this one is packed with 3 times the protein. Combine it with regular flour for even better results. Check out these choco chip cookies prepared using almond flour.