Restore More Lost Nutrients

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Restore More Lost Nutrients

VITAMIN B6:  2 mg

Vitamin B6 helps your body release glucose from stored glycogen and synthesize the neurotransmitters serotonin, dopamine, and norepinephrine.

Vitamin B6 binds to the receptors for estrogen, progesterone, testosterone, and other steroid hormones, preventing the uptake of excessive hormones, which may help reduce the risk of breast and prostate cancer.

Vitamin B6 may also help relieve PMS, depression, and carpal tunnel syndrome caused by hypothyroidism.

Food sources:  3 ounces chicken (0.51 mg); 1 medium banana (0.43 mg); 6 ounces vegetable juice cocktail (0.26 mg).

COPPER:  900 mcg

Copper works with zinc to help maintain your thyroid, but an excess in one will create a deficiency in the other.

Excess copper can also stimulate prostaglandin activity, interfere with antioxidants’ activity, and lower your immune system, so stick to the dose in your multivitamin.

Copper also helps dopamine convert into norepinephrine.

Food sources:  1 ounce cashews (629 mcg); 1 cup raw sliced mushrooms (344 mcg); 2 tablespoons peanut butter (185 mcg).

IRON:  18 mg*

Your body needs iron to properly use iodine to activate thyroxine.

Researchers recently discovered a hormone called hepcidin, which regulates the iron levels in your body.

If you have inflammatory bowel syndrome or other inflammation, you may have too much hepcidin and too little iron in your body.

People with celiac disease, those who’ve had ulcers, vegetarians, and athletes are prone to iron deficiencies.

Food sources:  6 medium oysters (5.04 mg); 1 tablespoon blackstrap molasses (3.5 mg); 3 ounces dark meat chicken (1.13 mg).

MAGNESIUM:  320 mg (women) – 420 mg (men)

Just a few days of magnesium deficiency may stimulate the release of inflammatory cytokines, pro-inflammatory molecules linked to insulin resistance.

Between 25-38% of diabetics don’t get enough magnesium, yet magnesium may help reduce blood glucose.

People who eat more magnesium have a 30% lower chance of developing metabolic syndrome.

Food sources:  23 almonds (78 mg); 1/2 cup cooked Swiss chard (78 mg); 1/2 cup cooked lima beans (63 mg).

VITAMIN B12:  30 mcg

Older people can’t absorb vitamin B12 from food and need supplements.

Vegetarians must supplement with B12 because we only get it from animal products.

Diabetics are often B12-deficient because the pancreas supplies the enzymes and calcium necessary to absorb B12 from food.

Food sources:  3 ounces steamed clams (84 mcg); 3 ounces steamed mussels (20.4 mcg); 3 ounces cooked beef (2.1 mcg).

VITAMIN C:  400 mg

We can’t make vitamin C, so we have to get it from our diets.

Vitamin C is also important in helping to support the proper production of the adrenal hormones.

Because your body can’t produce vitamin C, a bit more is usually a good idea in times of stress.

People who take supplemental vitamin C on a regular basis may experience 25-40% lower risk of heart disease.

Most supplements have only 60 mg, which isn’t enough to saturate your blood and cells – try to get at least 400 mg with vitamin C-rich foods.

Food sources:  1/2 cup raw chopped sweet red pepper (141 mg); 1 cup strawberries (82 mg); 1 medium tomato (23 mg).

VITAMIN D:  2,000 IU

Vitamin D helps your body regulate its calcium levels, boosts immunity, discourages autoimmune disorders (like inflammation), lowers blood pressure, and may reduce the risk of osteoporosis and breast, colon, and prostate cancers.

Too little vitamin D can negatively impact insulin and glucose levels in type 2 diabetics.

It’s also recommended you get 10-15 minutes of direct midday sun on your arms and legs or face and arms at least 3 times a week.

Food sources:  3 ounces canned pink salmon (530 IU); 3 ounces canned sardines (231 IU); 8 ounces vitamin-D-fortified milk (98 IU).

We’ll cover the rest of the nutrients in the next post.

*Men and postmenopausal women rarely have deficiencies in iron, and too much can raise risks of heart disease; if you’re in either group, seek out a multivitamin without iron for that reason.  But premenopausal women, teens, and children all are at risk of iron deficiency and should supplement.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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