With all the calories we typically consume during the holidays, you’d think we’d have more than enough nutrients to cover our bases. And that may be true in your case. Yet, for the average person, a large proportion of holiday calories come from sugary foods that can lead to deficits of some important nutrients. We’re not suggesting you don’t indulge…after all, it is the holidays! We just believe you should consider making a few additional adjustments to stay healthy as you enjoy the season. Here are some nutritional heavy hitters that need an extra boost during this sweet time of year.
B Vitamins
B vitamins play a crucial role in converting sugar into energy. So, consuming more sugar results in a higher need for B vitamins to process those calories effectively. Since B vitamins are water-soluble and thus not stored (with the exception of B12, which is stored in the liver) you need a daily intake to keep processing sugar into energy.
Because processed sugar only “takes” and never “gives” back nutrients, without some nutritional adjustments during a high sugar intake, this depletion of B vitamins is highly likely. Here are some good whole-food sources of B vitamins to stock up on: salmon, tuna, free-range organic red meat, eggs, bananas, legumes, leafy greens, nuts, and seeds.
Electrolytes
Sugar also disrupts your body’s electrolyte balance, causing you to lose essential minerals like magnesium, potassium, sodium, and calcium more quickly. When blood sugar is high, your kidneys try to eliminate the excess glucose through increased urine, causing you to lose a lot of fluid and electrolytes.
These electrolytes are vital for many aspects of health, including muscle function, heart health, nerve function, and bones and teeth. So be sure to drink a lot of pure water and consume healthy sources of electrolytes including coconut water, sugar-free electrolyte drinks, spinach, kale, broccoli, avocadoes, beans, olives, raisins, bananas, oranges, and tomatoes. Seek sources that provide multiple electrolytes as getting too much of one without the others can have other negative health effects.
Omega-3s
Sugar not only causes inflammation but also reduces the effectiveness of omega-3 fatty acids, which play a critical role in managing inflammation and supporting cognitive function and mood.
When omega-3s are low, the body’s inflammatory response can run rampant, stressing your immune health and compromising general well-being. There are plenty of omega-3 supplements to choose from (just be sure you choose one that minimizes mercury contaminants), or boost your intake of wild-caught salmon, tuna, mackerel, herring, sardines, eggs, flaxseeds, chia seeds, and walnuts.
Vitamin C
Both sugar and vitamin C rely on the same transporter—insulin—to enter cells, so when both are present, they compete for absorption. And guess who wins? Yep, sugar.
This leaves vitamin C waiting to be absorbed, but as a water-soluble vitamin, it’s often excreted before it can enter cells to fulfill its important role in immune function, collagen formation, tissue repair, and more. To be sure you have enough vitamin C readily available during high-sugar intake, include foods like citrus fruits, red and green peppers, strawberries, tomatoes, and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
Hopefully these tips can help you loosen your nutritional collar during the holidays while still maintaining your health. And as you enjoy time with family and friends, be sure to remember the Reason for the Season, the birth of our Lord and Savior Jesus Christ, from whom all blessings flow.
“For unto us a Child is born, unto us a Son is given; and the government shall be upon His shoulders, and His name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6
