Nutrients to Keep in Mind When You’re Fasting

There are two types of hunger: physical and hidden. 

Physical hunger is the type of hunger you may experience if you go a prolonged period of time without eating. This hunger may make your stomach growl, cause you to feel light-headed, and result in hunger pangs. The symptoms of this type of hunger are generally alleviated when you eat something. 

Hidden hunger, also known as a micronutrient deficiency, does not produce the physical signs of hunger and may not be alleviated by eating a meal. Since you might not feel this type of hunger approaching, paying attention to the nutrients in your meals is vital for continued health and well-being. 

If you’re practicing an intermittent fasting (IF) dietary approach, there are 5 nutrients to keep in mind that may keep hidden hunger at bay. But before understanding those nutrients, we have to get back to the basics. 

Nutrient Basics: Macronutrients and Micronutrients

Understanding key nutrients for an IF dietary approach begins with knowing the difference between macronutrients and micronutrients. 

Proteins, fats, and carbohydrates are collectively known as macronutrients. They are needed in large amounts in the body and provide the body with energy (calories). They are even involved in cell growth and are essential components to sustaining life. 

On the other hand, micronutrients are just as important as macronutrients. They are nutrients the body requires in small amounts and are often referred to as vitamins and minerals. If we don’t get enough micronutrients in our diets, then we can’t sustain good health. 

What’s the Deal with Iron?

Iron is a mineral that is fundamental for the maintenance of health. It is responsible for oxygen transport to your muscles, growth, and development of your body, and hormone production. Without an adequate amount of iron, you may feel tired and weak. 

Iron deficiency is also a leading cause of anemia, as well as the most treatable cause of anemia. Foods that contain iron include:

• Lean meat, such as sirloin, seafood, and poultry.
• White beans, lentils, spinach, kidney beans, and peas.
• Nuts and some dried fruits, such as raisins.

Plant-based sources of iron, better known as non-heme iron, are more readily absorbed in the body when paired with foods that contain vitamin C. For instance, adding diced tomatoes or a jar of salsa to a vegetarian kidney bean chili enhances the absorption of non-heme iron and may assist in its absorption.

The Sunshine Vitamin

Vitamin D, also known as the sunshine vitamin, helps your body to absorb calcium, build strong bones, and is an important component of your immune health. 

Even though the human body can make vitamin D when skin is exposed to the sun, roughly one billion people worldwide still have a vitamin D deficiency.

Very few foods naturally contain vitamin D, but to up your intake, you should pay close attention to: 

• Fatty, cold-water fish such as salmon, trout, tuna, and mackerel.
• Beef liver, egg yolks, and cheese.
• Mushrooms exposed to ultraviolet light to increase their vitamin D content.

Try this: Looking for a way to increase your fish intake? Try this Blood Orange & Turmeric Salmon recipe. You can eat it as a meal and turn any leftovers into tacos, burgers, or kabobs. 

It’s All About Zinc

Zinc is a mineral that is important for our immune systems. 

One 2017 study calls zinc “a gatekeeper of immune function” and mentions that chronic inflammation and oxidative stress associated with rheumatoid arthritis, diabetes, and impaired cognitive function may be due to a zinc deficiency. 

Some populations at risk for zinc deficiency include vegetarians (since meat contains zinc), people who have sickle cell disease, those taking a certain class of medications for blood pressure management, and persons who are elderly. 

Besides meat, try these other foods to increase your zinc intake:

• Beans and nuts
• Whole grains such as rice, quinoa, and oats
• Dairy products such as milk and cheese

Time for Calcium

The 2020-2025 Dietary Guidelines for Americans state that inadequate calcium consumption is of concern for the United States population. Persons who do not consume enough of this mineral may have soft, weak, and brittle bones. 

Fun fact: Calcium cannot effectively do its job without the help of vitamin D. This 2020 research states vitamin D increases calcium absorption in the intestine, which is needed to lay the foundation for strong, healthy bones. 

Calcium rich foods are commonly found in dairy products. But if you have a dairy allergy or sensitivity, consider getting your calcium from:

• Canned sardines and salmon with bones.
• Kale, broccoli, and Chinese cabbage (bok choy) 
• Fortified beverages such as orange juice and nut milks. 

The Power of Potassium

Potassium is a mineral fundamental for organ function, muscle contraction, and nerve transmission. Like calcium, potassium is a micronutrient that the 2020-2025 Dietary Guidelines for Americans labels as a “nutrient of concern” for healthy populations.

According to the National Institute of Health, getting too little potassium can result in blood pressure problems, deplete the calcium in bones, and increase the risk of kidney stones.

While potassium is found in fruits and vegetables, here’s a comprehensive list of foods that contain this mineral: 

• Fruits: bananas, oranges, orange juice, and dried fruits such as apricots, prunes, and raisins.
• Vegetables: potatoes, tomatoes, spinach, and broccoli.
• Beans and Legumes: lentils, kidney beans, and soybeans.
• Dairy: Milk and yogurt

Just One Thing: If you have kidney failure, check with your doctor before increasing your potassium intake. 

The Bottom Line:

The body needs vitamins and minerals in small amounts. To truly discover if your body is void of any nutrients, it’s best to check with your doctor; however, eating a variety of foods may be the first step in keeping hidden hunger at bay. 

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Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.