I’m wondering if there’s anyone that’s been able to hit all of their RDA’s for micros, and if so, how did you feel? Physically? Mentally?
What did your diet look like?
I get blood tests every so often because I don’t eat animal products. I’ve had iron deficiency once and vitamin d deficiency once. The rest of the time I’ve tested well in every micronutrient measured. Compared to when I was younger and less healthy, it just feels like an absence of problems. Easy to take for granted. No aches and pains, no head aches, no skin problems. No brain fog, good memory, noticeably less anxiety. I never get sick, even when everyone around me does. When I was younger and unhealthy, I felt bad all the time. Stomach problems, high anxiety, mood issues. My back and joints were always in pain.
I eat legumes and a lot of varied fresh fruits and vegetables. I usually have frozen fruit and frozen broccoli, so even if I’m low on groceries I get fruits and vegetables every day. I eat rice and barley, but limit wheat. If I do eat mono-crops like wheat/corn/soy, I try to eat organic because the high levels of a certain herbicide in mono-crops are devastating to your gut biome long term. I supplement b12 and omega 3 from algae, as well as vitamin d and turmeric.
I just feel normal. Energy levels are stable, physically I feel strong, my muscle/fat percentage is great, my mind is clear, and I have a good memory with strong mental health. I rarely get sick, and when I do it is always mild (except when I got COVID the second time - that was rough).
I eat lots of un-processed meat and in-season vegetables, especially green veg. I don’t eat much fruit, but I do eat a lot of tomato and bell peppers so I’m good for vitamin C. I also have a lot of dairy like yoghurt and whole milk, and I eat whole eggs, plus food with good pro-biotics like kefir and pickled vegetables. I eat fish twice a week at least too, and I occasionally eat organ meat too which is full of nutrients. I usually just drink water, tea, and coffee - sometimes coconut water too for potassium. Almost everything I eat is homemade from scratch, with lots of spices and fresh herbs.
Some really good foods that give a wide variety of nutrients are soups, stews, curries, and tapas/mezze style meals with a lot of variety - all of which I eat a lot. If cooking with oil, I go for olive oil 90% of the time, or sometimes grass-fed butter. I avoid vegetable oils with high PUFA (poly unsaturated fatty acid) content. I don’t drink alcohol in the week, but when I do drink I take NAC beforehand to protect my liver, and take B-vitamins the morning after along with lots of water and electrolytes.
I eat a minimal amount of sugar - I don’t have a sweet tooth, and I avoid processed foods in general (but occasionally I do enjoy some fried chicken - cheat day). I don’t eat many simple carbs like rice, pasta, bread, or potatoes. I don’t eat desserts ever. When I do eat, I eat till I am about 80% full to avoid over-eating.
I then take vitamin/mineral supplements too to make sure I am fully covered. Vitamin D3, fish oil, vitamin E, vitamin K2, zinc, copper, magnesium, taurine, B-vitamins, and anti-oxidant supplements. I also occasionally take fiber supplements like psyllium husk. I also take shilajit which has a lot of trace minerals in it.
Blood tests are all good, especially hormone wise. I have very high testosterone, and everything is comfortably in the green, and my liver is all good despite the fact I like to party a lot on the weekends. Blood pressure is slighly high, but that is genetic.
It looks like eating animal food and plant food. Not overfocusing on things. Avoiding vegetable/seed oils, avoiding processed foods and getting in the sun when possible, although supplementing D3 when you have dark skin in the UK is extra essential.