10 Tips to Boosting your Energy Naturally

In our fast-paced world, it’s common to feel tired and sluggish, especially during busy days. It’s common to rely on coffee, energy drinks, and supplements to give us a boost and keep us going; however, these quick fixes can often do more harm than good in the long run, leading to energy crashes and other health problems. Fortunately, there are natural ways to boost your energy levels without resorting to these solutions.

Here are 10 tips to boost energy naturally, without taking supplements:

Get Enough Sleep

One of the most important things you can do to boost your energy levels is to get enough sleep. Sleep is crucial for repairing and rejuvenating your body, and lack of sleep can leave you feeling sluggish and fatigued. Aim for 7 to 8 hours of quality sleep each night to recharge your body and mind. Also, try to establish a consistent sleep schedule.

Stay Hydrated

Dehydration can cause fatigue and decreased cognitive function. Make sure you drink enough water throughout the day to keep your body hydrated. The recommended daily water intake is around 8 glasses, but this may vary depending on your age, gender, and activity level.

Eat a Balanced Diet

A diet rich in whole, unprocessed foods provides your body with the energy it needs to keep going. Processed food can cause spikes in your blood sugar levels and leads to energy crashes. Make sure to Incorporate a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

Exercise Regularly

Regular exercise is an excellent way to boost your energy levels naturally. It increases blood flow and oxygen to your brain and muscles, which can improve alertness and focus. Find an activity you enjoy and aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Reduce Stress

Stress can cause fatigue and drain your energy levels. Find healthy ways to manage stress, such as meditation, deep breathing exercises, yoga, or spending time in nature.

Practice Deep Breathing

Deep breathing exercises can help increase oxygen levels in your body and promote relaxation. Take a few deep breaths throughout the day to help reduce stress and increase energy levels.

Take Breaks

Taking regular breaks throughout the day can help you stay energized and focused, it also prevents burnout and fatigue. Set a timer to remind yourself to take a five to ten-minute break every hour to stretch, walk, or simply step away from your work.

Get Outside

Spending time in natural sunlight can help boost your mood and energy levels. Try to get outside for at least 15 to 20 minutes each day, even if it’s just for a quick walk around the block.

Stay Connected

Social connections are essential for our mental and emotional well-being. Stay connected with friends and family, whether it’s through phone calls, video chats, or in-person interactions.

Practice Gratitude

Gratitude can boost your energy levels by helping you focus on the positive aspects of your life. Take a few minutes each day to reflect on the things you’re grateful for, whether it’s a supportive friend, a beautiful sunset, or a tasty meal.

Fat loss Medication for speedy weight loss

Here are some of the most common fat loss drugs and how they work:

Fat loss drugs, also known as weight loss medications, are prescription drugs that are designed to help individuals lose weight by reducing appetite, increasing metabolism, or inhibiting fat absorption. While these drugs can be effective for some individuals, they should only be used under the guidance of a healthcare professional.

It’s important to note that there are potential risks and side effects associated with fat loss drugs, and they may not be suitable for everyone. Additionally, fat loss drugs are not a magic solution for weight loss and should always be used in combination with a healthy diet and regular exercise.

Here are some of the most common fat loss drugs and how they work:

Wegovy (Semaglutide): Wegovy is a once-weekly injectable medication that was approved by the FDA in June 2021 for chronic weight management in obese or overweight adults with at least one weight-related condition. Wegovy works by mimicking the effects of a hormone called glucagon-like peptide-1 (GLP-1), which helps to regulate blood sugar levels and suppress appetite. Studies have shown that Wegovy can result in significant weight loss in people who are obese or overweight. However, it can have side effects such as nausea, diarrhea, and constipation.
Ozempic (Semaglutide): Similar to Wegovy’s in its mechanism, it works by mimicking the effect of the hormone (GLP-1). Ozempic differs from Wegovy in its semaglutide dosage and administration. Ozempic was approved by the FDA in 2017 for the treatment of type 2 diabetes and in 2020 for weight management.
Saxenda (Liraglutide): Saxenda is an injectable medication that was approved by the FDA in 2014 for chronic weight management in adults with obesity or overweight (a BMI of 30 or higher) with at least one weight-related condition. Saxenda also works by mimicking the GLP-1 hormone, which helps to reduce appetite and slow stomach emptying (keep you fuller for longer). Saxenda can cause side effects such as nausea, diarrhea, and constipation, and it can also increase the risk of thyroid C-cell tumors. Patients taking Saxenda should be monitored closely for signs of thyroid cancer.

It’s important to remember that fat loss drugs are not suitable for everyone, and they should always be used under the guidance of a healthcare professional. These medications are not a magic solution for weight loss and should always be used in combination with a healthy diet and regular exercise.

If you’re considering using a fat loss drug, it’s important to have a conversation with your healthcare provider about your weight loss goals, your medical history, and any potential risks or side effects associated with the medication. Remember that there are no magic solutions for weight loss and that long-term success comes from making sustainable lifestyle changes.

Intermittent fasting

Unlocking the Power of Intermittent Fasting: A Revolutionary Approach to Health and Wellness

Intermittent fasting (IF) is a dietary pattern that involves alternating periods of fasting and eating. It’s not a diet, but rather a way of structuring your meals and choosing when to eat.

There are several different methods of intermittent fasting, but the most popular ones are the 16/8 method, the 5:2 diet, and alternate-day fasting.

– The 16/8 method involves restricting your daily eating to an 8-hour window and fasting for the remaining 16 hours.

– The 5:2 diet involves eating normally for 5 days of the week and restricting calorie intake to 500-600 calories on the other 2 days.

– Alternate-day fasting involves fasting every other day and eating whatever you want on non-fasting days. The most common version of this diet involves “modified” fasting, where you can eat around 500 calories on fasting days.

Intermittent fasting has gained popularity due to its potential health benefits, such as weight loss, improved blood sugar control, reduced inflammation, and improved brain function. However, it’s important to note that not all of these benefits have been proven by scientific research, and more studies are needed to confirm them.

One potential benefit of intermittent fasting is weight loss. When you fast, your body switches from using glucose as its primary source of energy to using stored fat. This can lead to weight loss, especially if combined with a healthy diet and exercise. However, it’s important to remember that weight loss is not guaranteed and can vary depending on individual factors such as genetics and lifestyle habits.

Intermittent fasting can also improve blood sugar control by reducing insulin resistance. When you fast, your body uses up stored glucose, which can help lower blood sugar levels. This can be beneficial for people with type 2 diabetes or those at risk of developing it.

Additionally, intermittent fasting has been shown to reduce inflammation, which is linked to many chronic diseases such as heart disease, cancer, and Alzheimer’s. By reducing inflammation, intermittent fasting may help prevent or manage these conditions.

Despite these potential benefits, intermittent fasting is not suitable for everyone. People with certain health conditions, such as diabetes or a history of eating disorders, should not try intermittent fasting without first consulting with a healthcare provider. Pregnant and breastfeeding women should also avoid intermittent fasting.

It’s also important to remember that intermittent fasting is not a magic solution and should be combined with a healthy diet and regular exercise for optimal results. It’s not a license to binge on unhealthy foods during the eating periods or to skip meals entirely.

In conclusion, intermittent fasting can be a beneficial dietary pattern for some people, but it’s important to approach it with caution and consult with a healthcare provider before starting. It should also be combined with other healthy lifestyle habits to maximize its potential benefits.

Is Your Metabolism inhibiting weight loss?

Why your metabolism is more important than you think?

In the world of dieting, the word “metabolism” has been used over and over out of context, creating, and promoting vague ideas about what a metabolism is and what it does.

The body’s metabolism, simply defined by Harvard health, as the internal process through which the body creates energy and burns calories. Metabolism helps your body to keep moving and function 24/7, by converting the energy consumed from the food and nutrients throughout the day to help your body perform survival functions, like breathing, circulating the blood, growing, and repairing cells, and everything else your body needs to survive even at rest or sleeping.

It is no lie that metabolism works at different rates in different people, and while it is the process responsible for your body to burn calories, it is not solely responsible for weight loss or weight gain. Many other factors affect your metabolic rate, such as:

Muscle mass: the body needs more energy (calories) to build and maintain muscles that it needs to maintain body fat. The more muscles you have the faster your metabolism; therefore, your body burns more calories.
Age: when you get older, your muscle mass decreases, which in process slows down your metabolism.
Gender: It is commonly known that men have higher muscle mass and less body fat than women; that is why, they tend to have higher metabolism.
Genes: the mother of all functions, play a role in your muscle size and ability to build your muscles.
Physical activity: the more you move the more calories you burn.

There’s a way to estimate your metabolism at rest, by using the Harris-Benedict equation that considers your height, weight, age, and gender. You can use an online calculator or calculate it manually;

For Males: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.75 × age)

For Females: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age)

So, to help your body maintain its metabolic rate (if it’s fast) or speed it up (if it is slow), the following steps are beneficial:

Do not skip meals: the body’s metabolism quickly adapts to the calories you consume. So, if you start consuming fewer calories, or restricting your diet, they your body will start breaking down muscles for energy to perform body functions. KEEP IN MIND a loss of muscle mass will slow the metabolism.
Strength training: or weight-resistance exercises to build muscles.KEEP IN MIND building and maintaining muscle mass will speed your metabolism.
Fuel your metabolism with nutrient rich food, such as, lean protein, complex carbs, fruits and vegetables, and healthy fatsKEEP IN MIND you are what you eat, make sure your food choices are nutrient packed

Always remember that at the end of the day, your body will regulate its own metabolism to meet its own needs. And while those with faster metabolism may be able to lose the weight faster, a slow metabolism should not be used as an excuse for having an unhealthy diet or lack of exercising.

Choose healthy, choose active.

How to Put Your Well Being First

5 ways to put your wellbeing first for World Wellness week

Get a good night’s sleep

It’s common sense that a good night’s sleep makes us feel better. However, it’s a common misconception that older people need less sleep. An average of 8 hours will restart our the system, replenishing all of our energy stores. In addition, this downtime helps protect us from infection, by boosting our immune system.

Here’s how to ensure that the hours we do get while sleeping are good ones:

Cut out the caffeine earlier: research suggests that we should avoid tea, coffee and fizzy drinks after 2pm to get a better night’s sleep.
Switch off the screens: the blue light emitted from phones and tablets suppresses the secretion of melatonin – a sleepinducing hormone – so phase out 2 hours before bed and read a book instead.
Set the right room temperature: this is between 15°C – 19°C
Remove all distractions: blackout blinds will block out light earplugs can remove most outside noise.

Find ways to destress

We might feel fine, but everyday stress can take a toll on us. If underlying stress isn’t taken care of, it can lead to mental health issues down the line. There are some small steps that you can take to destress that make a big difference:

Declutter your space: if you have a tidy home, you have a tidy mind. This small act can make us feel more in control and less stressed.
Be mindful of your surroundings: use mindfulness techniques such and yoga and meditation to focus on the present.
Talk to someone: whether it’s a friend, family member or a professional, don’t carry this burden alone. Even if you don’t feel you are able to talk, reconnecting with someone can make a big difference.

Exercise regularly

A few hours of exercise a week will release endorphins that make us feel energised. This could be as simple as a sunset walk or getting on the elliptical machine. A good target is 30 minutes on most days of the week. If mobility is an issue, try these stationary exercises:

Sitting: chest, neck and ankle stretches, upper body twists, hip marches and arm raises
Flexibility: neck rotations and stretches, sideways bends and calf stretches
Strength: sit to stand, mini squats, calf raises, sideways leg lifts, leg extensions
Balance: sideways walking, heel to toe walk, one leg stand and step up

Take up a new challenge

This could be on a small scale, such as doing a puzzle, painting or trying a new recipe. These are good ways to keep your mind stimulated and distracted.

Why not sign up for an online course, or join cooking classes? Trying something new can feel good especially when it’s out of the comfort zone. That’s because it’s a challenge.

Look after a pet

Looking after or caring for a pet can do wonders for your wellness. Research has shown interaction with animals can has an amazing effect on humans. Pets can reduce stress and lower blood pressure through increased social interaction and exercise.

#worldwellnessweekend

Healthy Ramadan

How to stay healthy during Ramadan

With the blessed month of Ramadan around the corner, we have all wondered how healthy fasting can be during Ramadan. What if we told you that the fasts of Ramadan – if the correct meal plan is followed, actually cure you from disease and improve overall health!

What makes it so, is not only the fast itself, but also the food choices we make during non-fasting hours. The quantity and the quality of the food we consume is what determines how safe our fast is going to be.

During Ramadan, some people tend to overeat and as a result, gain weight. This can lead to low energy levels and sluggishness.

If we consume the right amount of calories and exercise regularly we can maintain our metabolism, energy levels, and prevent muscle loss during the holy month.

The importance of hydration:

Make a conscious effort to stay hydrated and aim to drink at least 8 glasses of fluids during non-fasting hours.
Ideally, pure drinking water is the best choice, but fresh fruit, yogurt, herbal teas and soups also contribute towards your daily water requirement. Sodas, juices and sugary ramadan drinks such as Jellab, kamareddine, tamer hindi however, are filled with sugar, provide empty calories and will only lead to more thirst.
Avoid drinks that act as diuretics such as coffee, tea and sodas, that can cause dehydration.
Try to break your fast with a glass of warm water in order to rehydrate and kickstart your metabolism after a long fast.

How to break your fast at Iftar time:

Eat slowly, mindfully, and in small quantities to enjoy every bite and ease your stomach into digesting naturally.
The traditional way of breaking your fast is with a date which is beneficial due to its natural sugars, high fiber content and its low glycemic index.
Enjoy your favorite meals in moderation and satisfy your sweet tooth by snacking on homemade treats that are low in sugar and fats.
Consume salads on a daily basis and focus on whole wheat carbohydrates and legumes (lentil soup, mujadara, etc.) to increase your intake of fiber and to prevent constipation which is common in Ramadan.
Include a variety of ingredients in your dishes to ensure you get all the nutrition your body needs – opt for lean cuts of protein, whole grains, vegetables, fresh fruits and healthy fats (like olive oil and nuts).
Don’t overeat at iftar and chew your food properly– be mindful of your hunger and satiety cues.
Avoid meals that are high in trans and saturated fats such as fried food and most packaged meals since they slow down your digestion and lead to feeling heavy and bloated.

Building a healthy Suhour:

Skipping Suhour is never a good idea as it can lead to overeating during Iftar, which can in turn decrease energy levels during the day.
Choose complex carbs over simple ones as they contain fiber and more nutrients to help nourish your body and keep you full such as sourdough or wholemeal bread, oatmeal, quinoa, legumes, etc.
Opt for lean cuts of protein such as lean turkey, chicken breast, white fish, salmon, tuna, nuts, eggs, beans, tofu, etc.
Include healthy fats in your daily diet, consuming fats does not make you fat. In fact, fats might help in keeping you full for longer – as long as you have them in moderation. Examples are nuts, avocados, extra virgin olive oil, etc.

Finally, try to stay active with gentle and non-strenuous exercises such as walking or some stretching for an average of 30 min, preferably after Iftar by approximately 2 hours.

And last but certainly not least, always try to be mindful and enjoy Ramadan vibes to the fullest with prayers, family gatherings and serenity.

Ramadan Kareem.

More Like a Treat Meal

Is it okay to have a Treat Meal?

Did you ever stop and think why we call it a “cheat” meal? How about we call it a “treat” meal instead? Because that’s what we’re basically doing, we’re treating ourselves to a meal that we deserve to have after a hard week’s work. The term “cheat” gives it a negative overtone that makes us feel like we’re doing something bad, which we’re not. Knowing you have a treat meal coming up will make it easier for you to stay on track.

You eat well from Monday to Friday, you restrict yourself from eating any “extra” food, everything is perfect, you got this. You look forward to the weekend, knowing that you will finally have your treat meal, and eat what you’ve been craving most for the longest time! The day has arrived, and all the accumulated anxiety from the restrictions will finally be released. Sweet sweet serenity!

A smarter strategy, with all the benefits of a recharge, would be a refeed, which consists of days where you increase your consumption of calories, to give you just that little boost of energy.

Some general tips:

Save the majority of your daily calories for the much anticipated treat meals, so, for example, do that by fasting in the morning.
Have fasted training before your treat meal. It frees up room for the calories that will be consumed later. It might be crucial, so you can apply it if needed.
Slow down while eating. Take your time and savor every bite!
Don’t confuse “treat meals” with binging. You don’t want to have excessive amounts of calories in one day, it could really set you back.
Fast and make sure you get back on track the very next day, this is the most important strategy.
Be mindful of what you’re eating. Pay attention to your body’s hunger cues and eat when you’re hungry, but stop when you’re full or satisfied.
Plan ahead for when you treat yourself, know what you intend to eat.

For Pizza or hamburger:

Avoid the options that are overloaded with cheese and choose skimmed cheese options instead.
Order the smallest size and reject anything with the word “double” in it (such as double cheese).
Ask if they have the option of whole wheat for the bread or the crust (ask for the thinner option as well).
Choose lean meats or veggies or high protein options for the toppings.
Try out a vegetarian option.
Ask for grilled meat instead of fried.
Choose sugar-free drinks, such as water (best choice!), unsweetened tea, coffee, or diet soda (worst case scenario, ofcourse).
When you see a little pool of floating oil on top of your cheese, take a napkin and wipe that extra fat off. You’ll save about 50 calories.

For Barbecue:

Go with lean meat bbq and cut the fat part out.
Use herb or citrus seasoned vegetables for flavor.
Steam food in tin foil to get more flavor with less sauce.
Make your own healthy barbecue sauce.
Eat meat without the buns, biscuits, or bread.
Take the skin off the meat you eat, and make sure to trim off the fattier bits.
Drink a lot of water so you feel fuller.

Benefits of Treat Meals:

There are many benefits to including a treat meal, once a week, in your diet. These benefits range from helping your mindset to helping your metabolism! The benefits of healthy cheating include:

Less obsessing over favorite foods you aren’t eating.
Satisfying cravings
Improving your mindset towards food and enjoying it to stay on track.
Helping your metabolism keep from plateauing.
Giving your body more energy to work with if you’re going to work out right before or after.

Keep in mind, perfection is an uncommon road to success; real progress will be seen when you apply consistency towards your goals. Stay on track for most of your days, so that when you do “cheat”, you know you’ve earned it.

Blog about Got Mylk?

Introducing MYLK and its alternatives

MYLK is a term used for a white substance extracted from plant sources, such as almonds, cashews, soya, coconuts, etc.

Despite the considerable advantages with the consumption of cow milk, there are various disadvantages associated with it. To start off, the presence of various pathogens in milk has been associated to cause widespread disease outbreaks around the world. Also, cow milk allergy is one the most common allergies among infants and children.

Other issues widely associated with the consumption of cow milk, in both males and females, are lactose intolerance, and cancer. The main source of the lactose carbohydrate in our body is human and cow milk. The intolerance is due to the absence of the enzyme, lactase, in the digestive tract.

Therefore, other factors, like the presence of cholesterol and vegetarianism, have pushed people and the food industry to look for healthier alternatives.

The food industry has addressed these demands by introducing various milk beverages which are promoted as alternatives coming from plant sources. These alternatives, also called ‘non-dairy alternatives,’ mainly include soy, almond, rice, cashew and coconut milk. Some other sources have also been used to produce these milks, but in minor quantities, like hemp, hazelnuts, macadamia nuts, flax, and oats.

Plant based alternative milks

Almond milk: Almond beverages have been consumed for a long time due to their flavor and taste. Recently, almond milk has become one of the most popular plant based alternative milks. The various health benefits involved in the consumption of almonds, are also one of the major factors that helped boost the consumer demand for it. Almonds have a high content of monounsaturated fatty acids (MUFA), that are helpful in weight loss and weight management. Almonds also act as a vital source of various nutrients including proteins, fiber, vitamin E and manganese.

Soy milk: Soy is a unique dietary source which is very rich in proteins and fat. These seeds contain up to 35–45% protein and 20% fat, acting as an important source of protein especially for vegetarians. Soy milk is also widely consumed for its health benefits, primarily attributed to the presence of isoflavones, which are linked to exhibit anti-cancer properties.

Coconut milk: It has a unique nutritional composition. Various researchers have found undeniable evidence that the consumption of coconut milk can increase the HDL (high-density lipoprotein) levels, which help in reducing the harmful LDL (low-density lipoprotein).

The incline of plant-based milk alternatives and decline of bovine milk is concerning from a public health perspective, yet, individuals and families could be using plant-based milk alternatives as total and complete nutritional replacements to bovine milk, with no other modification to their diet to make up for nutritional losses.

Antinutrients, Should you get worried?

How good are anti-nutrients?

Have you come across this topic before? Will you believe it if we told you that we consume antinutrients on a daily basis, neglecting the fact that they may be harmful to our own health?

Antinutrients are natural or artificial compounds most commonly found in grains, beans, legumes and nuts. They mainly interfere with the absorption of vitamins, minerals and other nutrients in our body. They can even get in the way of our digestive enzymes, which are crucial for proper absorption. Antinutrients can also be found in vegetables, leaves, plant roots, and fruits, although these usually have benefits as opposed to detriments.

Phytic acid, leptins and saponins are antinutrients found in many different types of seeds. The reason these compounds bind to vitamins and minerals, making them indigestible, is generally as a defense mechanism. Their antinutrients help repel pests, bugs and other predators so the seeds are able to live on and reproduce (so fascinating, no?!).

Don’t get your heart racing yet, because not all antinutrients are bad. Polyphenols, for example, are a type of antinutrient that can actually be good for you (in moderate dosages, ofcourse). This is the same case as with flavonoids, another group of antinutrients found in “healthy” sources, including tea, coffee, and wine. On the other hand, some of the aforementioned antinutrients can inhibit mineral absorption to a certain extent, but are relatively harmless as long as you don’t over consume them.

Don’t get us wrong, we are not discouraging you to eat any of the previously mentioned foods, not at all, but a good and healthy diet, is a balanced one. In other words, we, at ‘Colour My Plate’, are able to assign each one of you the adequate amount of antinutrients per meal, per day, because you know, it’s what we’re here for.

See You Later, Sweetener

Why sweeteners are bad for you, and how can you replace them?

The consumption of sweeteners has been increasing at a steady rate, and the potential health consequences of this practice have been under considerable debate. Artificial sweeteners can provide a sweet taste with zero calories. However, how safe they are has been a big question mark. They have shown positive associations with type 2 diabetes and obesity. Keep in mind that the use of these sweeteners means ingesting processed and refined compounds to our bodies.

If you are still unfamiliar with the side effects and consequences of sweeteners, then look no further, and read the information below:

Hinder your fat loss;
Induce a potential depression;
Long term use causes toxic and carcinogenic effects;
Aspartame and saccharin have acute side effects, such as headache, dry mouth, dizziness, and mood swings;
Negatively impacts your gut and dental health;
Negatively retrain your taste buds.

If your goal is to cut down calories and lose weight, artificial sweeteners are not the way to go. If you are diabetic and want to reduce your blood sugar, artificial sweeteners won’t help you accomplish that.

The aforementioned information increased the demand for a better and safer substitution. What is more reliable than a natural form of sweetness?!

Maple syrup: it is made from evaporated maple tree sap. It’s rich in magnesium, zinc and other minerals and helps maintain optimal immune system function.

Raw Honey: it is pure, unfiltered, unpasteurized, and is rich in minerals. It is high in bioactive compounds, and has a great antioxidant ability, which helps with seasonal allergies.

Coconut sugar: also known as palm sugar, is made from the sap of coconut palm flower blossoms. It is a great source of minerals such as magnesium, potassium, zinc, vitamin C, B vitamins and even contains amino acids.

Date paste: It is a delicious, all-natural sweetener made from nature’s candy (DATES). It’s approved, vegan and a paleo-friendly sugar substitute. It is a good source of fiber, rich in antioxidants, and contains calcium, magnesium, potassium and other minerals that promote bone health.

Rapadura: It is a whole, unrefined cane sugar that is made by crushing the cane, extracting the juice, and dehydrating it into granules. It’s considerably healthier than conventional cane sugar, because it retains the natural molasses and trace nutrients like calcium, potassium, and vitamins.

Molasses: it is another liquid sweetener that is rich in minerals and flavor. It adds depth to recipes with spices like cinnamon, clove and cacao.

Stevia: it is an herb that is considered to be up to 200 times sweeter than sugar. It doesn’t raise blood sugar levels like regular sugar does. Many modern forms of stevia are highly processed so stick to stevia in herb form or pure extract.

Carob molasses: also called carob syrup, is widely consumed as an energy boost, especially during the cold. They mainly contain high amounts of natural sugars, some minerals (iron, phosphorus, calcium and potassium), as well as organic acids.