Vitamins and Minerals

[Deleted member 18662]

What are the essential vitamins and minerals. Is there a thread regarding this topic? I want to make a daily food plan and ensure i get all nutrients for looksmaxing.

 

[XAE17]

Eat 2000 calories at least. search up healthy food to eat.

 

[Deleted member 18662]

Eat 2000 calories at least. search up healthy food to eat.

Yes but i wanna 100% hit all vitamins and minerals. Because i saw a few threads about f.e. Magnesiummaxxing or vitamine k2, calcium etc etc but i wanna get them all.

 

[coolguy1]

Eat liver atleast once a week, eggs and milk everyday and maybe supplement magnesium because that's impossible to get

 

[JamesHowlett]

- Vitamin D3 + K2
- Fish Oil
- Zinc
- Magnesium

This is the bare minimum for men.

 

[XAE17]

Yes but i wanna 100% hit all vitamins and minerals. Because i saw a few threads about f.e. Magnesiummaxxing or vitamine k2, calcium etc etc but i wanna get them all.

yeah just eat lots of healthy food and take one multivitamin a day if u want. dont overthink it

 

[ifyouwannabemylover]

Eat liver atleast once a week, eggs and milk everyday and maybe supplement magnesium because that's impossible to get

why is magnesium impossible to get

 

[Deleted member 17027]

What are the essential vitamins and minerals. Is there a thread regarding this topic? I want to make a daily food plan and ensure i get all nutrients for looksmaxing.

+ take a multi vitamin or 2 a day and omega 3 fatty for best absorbtion

 

[Deleted member 18662]

Okay I will make a list of all recommended things and rank them and at the end post it as a thread. Thanks guys

 

[Deleted member 17763]

Use chronometer to track your intake and get a sense for the micronutrient profile of different foods you eat and what tends to be missing in your diet then adjust accordingly

 

[Deleted member 18662]

Use chronometer to track your intake and get a sense for the micronutrient profile of different foods you eat and what tends to be missing in your diet then adjust accordingly

Is myfitnesspal also okay?

 

[coolguy1]

why is magnesium impossible to get

Not impossible, u could get it from milk. But compared to before industrial agriculture it's very hard to get now because soils are depleted of it.

 

[TsarTsar444]

why is magnesium impossible to get

Its not even that bad, 1kg of potatoes has 200mg, 100g buckwheat has 220mg, 15g cocoa bas like 60mg etc.

 

[Deleted member 17763]

Is myfitnesspal also okay?

Mfp is trash for tracking micros unfortunately

 

[coolguy1]

View attachment 1616648
+ take a multi vitamin or 2 a day and omega 3 fatty for best absorbtion

Multi vitamin is retarded and omega 3 supplements are always rancid (oxidized).

 

[TsarTsar444]

Is myfitnesspal also okay?

No jfl

 

[ifyouwannabemylover]

Its not even that bad, 1kg of potatoes has 200mg, 100g buckwheat has 220mg, 15g cocoa bas like 60mg etc.

legumes have decent magnesium too

 

[Tallooksmaxxer]

What are the essential vitamins and minerals. Is there a thread regarding this topic? I want to make a daily food plan and ensure i get all nutrients for looksmaxing.

just supplement it. generally you wont take the enough amount if you have deficeny with some of them.

 

[TsarTsar444]

legumes have decent magnesium too

No, its binded to anti nutrients so it doesn't fet absorbed in your body. But if you soak and sprout them then yes they do have a decent amount. But they are too high phosphorus so it isn't that ideal

 

[TsarTsar444]

View attachment 1616648
+ take a multi vitamin or 2 a day and omega 3 fatty for best absorbtion

Lol at the B1 and K

 

[Deleted member 17027]

Lol at the B1 and K

k2

 

[ifyouwannabemylover]

No, its binded to anti nutrients so it doesn't fet absorbed in your body. But if you soak and sprout them then yes they do have a decent amount. But they are too high phosphorus so it isn't that ideal

I'm skeptical of the whole anti-nutrient thing lol

cooking them pretty much gets rid of the lectin content anyway

 

[TsarTsar444]

I'm skeptical of the whole anti-nutrient thing lol

cooking them pretty much gets rid of the lectin content anyway

Lol they are a completely real thing, it's not even debated, ant its not the lectins that bind to minerals, its oxalates, they only get destroyed with sprouting and soaking

 

[TsarTsar444]

k2

Natto soy beans are too niche lol, eggs are a better source, 60mcg per egg

 

[ifyouwannabemylover]

Lol they are a completely real thing, it's not even debated, ant its not the lectins that bind to minerals, its oxalates, they only get destroyed with sprouting and soaking

idk brah multiple studies show that legumes lower all cause mortality and they taste good so I'll keep eating them

 

[Deleted member 17027]

Natto soy beans are too niche lol, eggs are a better source, 60mcg per egg

i used google cuh

 

[TsarTsar444]

idk brah multiple studies show that legumes lower all cause mortality and they taste good so I'll keep eating them

Lol those studies are correlation studies, basically people who eat lots of lentils are much less likely to eat processed shit food like burgers, smoke cigarettes etc. My country is such a case, legumes and beans are popularly eaten here instead of processed hamburgers. So ofcourse they will lower mortality when you replace burgers with lentils, but if you replace lentils with even better foods like animal products it will prolong life even further

 

[Deleted member 15698]

Supplements are shit, the only micronutrients you must and should supplement are K2 + D3. Otherwise, you must get your micronutrients from food.

If you want to check, download the free app "Cronometer" and put the food you ate in. It will show you your micronutrient intake

You can hit all of your micros with six foods:

Pork tenderloin
Eggs
Sweet potato
Tomato
Spinach
Sunflower seed

 

[Tallooksmaxxer]

Eat liver atleast once a week, eggs and milk everyday and maybe supplement magnesium because that's impossible to get

Multi vitamin is retarded

Stop with this r/trp tier bullshit. Most vitamins have half life around 12 hours. Eating liver once a week wont do anything more than getting it enough for 1 day in a week (doubt).

You should take it daily from supplements.

 

[coolguy1]

Stop with this r/trp tier bullshit. Most vitamins have half life around 12 hours. Eating liver once a week wont do anything more than getting it enough for 1 day in a week (doubt).

You should take it daily from supplements.

Name me one redditor who consumes raw liver, raw milk, raw eggs.

Redditors are the ones who fall for the “just get all ur nutrients from pills bro there is no difference” meme.

 

[Tallooksmaxxer]

Name me one redditor who consumes raw liver, raw milk, raw eggs.

Redditors are the ones who fall for the “just get all ur nutrients from pills bro there is no difference” meme.

yes no answer as expected.

 

[coolguy1]

yes no answer as expected.

 

[Deleted member 5815]

Stop with this r/trp tier bullshit. Most vitamins have half life around 12 hours. Eating liver once a week wont do anything more than getting it enough for 1 day in a week (doubt).

You should take it daily from supplements.

then why can you get vitamin a poisoning and copper toxicity from eating liver on the daily? He said to eat eggs and milk everyday with this diet you get all the essential fat soluble and water soluble vitamins I would add oysters too

Magnesium and D3/K2 are pretty good to supplement since they are very hard to get in looksmaxxing tier quantity from food but the rest is easy to get

 

[Tallooksmaxxer]

then why can you get vitamin a poisoning and copper toxicity from eating liver on the daily? He said to eat eggs and milk everyday with this diet you get all the essential fat soluble and water soluble vitamins I would add oysters too

Magnesium and D3/K2 are pretty good to supplement since they are very hard to get in looksmaxxing tier quantity from food but the rest is easy to get

i said most.

i am pretty sure you will barely reach your daily intake (which is worthless) with foods only. especially d3 and k2. (i assume you dont eat liver daily)

also if getting all vitamin intake from foods is that much effective why dont you guys do that? you probably just stick to your regular diet.

 

[2God]

You need multivitamin, niggas are coping with healthy food all day truth is the cheapest way to get your vitamin is multivitamin and then you can spend the rest of your money on other stuff

 

[Deleted member 5815]

i said most.

i am pretty sure you will barely reach your daily intake (which is worthless) with foods only. especially d3 and k2. (i assume you dont eat liver daily)

also if getting all vitamin intake from foods is that much effective why dont you guys do that? you probably just stick to your regular diet.

this is my regular diet since I got my own place but yeah I bet alot of people here larp about nutrition and eat their mom's cooking

the recommended daily intake for most nutrients is way too low especially for magnesium and d3 for health, k2 for bones

avoid commercial vitamins they are a meme iron and calcium should never be supplemented (I think the centrum 50+ ones don't have calcium or iron, for good reasons since the older you get the more vulnerable you are)

 

[randomuser2407]

I get all my vitamins and minerals from my diet.

This is what I eat on a daily basis:

Chicken thighs (tastes way better than chicken breast)
Greek Yoghurt
Cottage Cheese
Eggs
Skipjack tuna cans (3 times less mercury than albacore)
Whole Grain Bread
Jasmine Rice
Pasta
Oranges
Quest Protein Bars