What are essential nutrients that many diets lack?

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Several essential nutrients tend to be lacking in many diets, according to . Here are some important ones:

  1. Glutamine: An essential amino acid that can bolster the immune system and reduce sugar cravings. It can also be found in foods like cottage cheese. It's a key amino acid to reach for optimal feeding regulation and can positively influence appetite and satiety by triggering the release of Cck in the brain 1.

  2. Omega-3 Fatty Acids: Particularly important for their anti-depressant effects, gut microbiome health, and cognitive function. emphasizes the benefits of consuming one to three grams of EPA per day for brain and body health, which may help with focus and depression. Omega-3 fatty acids can be obtained from fatty ocean fish, some plants and algae, or through high-quality supplements 2.

  3. Vitamin A and Carotenoids: Necessary for vision health, as they are integral to the process of converting light into electrical and chemical signals used by the eyes and brain. While vitamin A deficiency might not be common in developed countries, the proliferation of supplements to promote eye health suggests that ensuring adequate intake remains essential. The Age-Related Eye Disease Studies (AREDS) have shown benefits from supplements with vitamins C and E, zinc, copper, and carotenoids like betacarotene for patients with macular degeneration 3.

    Micronutrients and Feeding

    Andrew explains how glutamine, an essential amino acid, can trigger the release of Cck which helps reduce activity in neurons that promote feeding. Micronutrients like omega 3 fatty acids and Clas also play a role in regulating feeding. Glutamine can reduce sugar cravings and bolster the immune system, making it a valuable nutrient to seek out.

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These micronutrients are essential for various aspects of health, from immune support and satiety regulation to mental wellness and vision. It's crucial to seek sufficient amounts of these nutrients either through diet or supplements, always consulting with a healthcare provider for personalized advice.

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What are the benefits of Omega-3 fatty acids?

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Omega-3 fatty acids offer a range of benefits for both the brain and overall health, as highlighted by . Here are some of the key benefits:

  • Antidepressant effects: Omega-3 fatty acids, particularly EPA, are known to have mood-elevating properties and can be as effective as some antidepressants in improving mood and well-being without the side effects. They can support mental health and may allow for reduced doses of antidepressants when used as a supplement 1 2 3.

    Omega-3 Benefits

    Andrew discusses the benefits of omega-3 fatty acids, including their positive effects on mood, cardiovascular health, and the immune system. He also explores their potential for helping adults with ADHD function well on lower doses of medication.

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  • Cardiovascular protection: They are known to benefit the cardiovascular system, potentially reducing the risk of heart-related issues 1.

  • Immune system boost: Omega-3s may strengthen the immune system, providing overall health benefits 1.

  • Anti-inflammatory effects: These fatty acids have anti-inflammatory properties, contributing to reductions in inflammation throughout the body 4.

  • Cognitive function and focus: Omega-3s can enhance cognitive abilities and focus, especially in developing brains. This can be particularly relevant for pregnant mothers who can pass on these benefits to their offspring 5.

  • Pain relief: Omega-3 fatty acids have been shown to possess analgesic properties, meaning they can help relieve pain including headaches and migraines 4 6 7.

  • Construction of cell membranes: They are a key component of cell membranes, including those in the brain, contributing to the structural integrity of cells 2.

  • Improvements in PMS symptoms: Omega-3 fatty acids can reduce the severity of PMS symptoms, including pain-related symptoms associated with headaches 6.

To benefit from omega-3 fatty acids, it's recommended to consume foods high in these nutrients like fatty fish, or to supplement with high-quality fish oil, making sure the EPA content meets certain levels (often around at least 1 gram per day) 5. Always consult with a healthcare professional before starting any new supplementation.

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