Food comes first for satisfying nutrient needs and fueling workouts The problem is, even clean eaters often don’t get enough fruit, vegetables, whole grains, or dairy products in their diets. As a result, many women are low on up to 10 vitamins and minerals
only 3% of women include the recommended amount of vitamin D, and 55% fail to meet their magnesium needs , Here’s what you may be missing in your diet .
1. Vitamin A
Vitamin A is essential for eyesight and immunity. We get most of this vitamin through carotenoids—plant compounds that the body turns into vitamin A when digested. We tend to use beta-carotene (which also functions as an antioxidant) the most efficiently.
Top clean sources: sweet potato, spinach, kale (one medium baked sweet potato gives you your daily dose)
Iron equals energy. It’s in the part of red blood cells responsible for transporting oxygen to every part of the body. Missing out on iron means you tire more easily, and you may have difficulty concentrating.
Top clean sources: fortified breakfast cereals, lean beef, lentils (1 cup cooked spinach, 1 cup cooked lentils, and 6oz cooked 95% lean ground beef give you your daily dose)
3. Vitamin E
Vitamin E defends cells against free radicals, unstable oxygen compounds generated by everyday metabolism, air pollution, and tough workouts.
Top clean sources: almonds, sunflower seeds, safflower oil (1oz almonds plus 1½ Tbsp safflower oil give you your daily dose)