The Perfect Exercise For Entire Body Muscles

The high pull is known as an effective plyometric exercise that uses dumbbells. This compound workout primarily targets your upper body and rear muscles. But the high pull is considered to be one of the best strength building exercises ever invented. This is because your entire body is known to work out! It works the quadriceps, hamstrings, triceps, biceps, trapeziuses, deltoids, calves, glutes, hip flexors, and many more muscles. This workout also has numerous health benefits. It helps build core and hip strength as well as stability. The main motive of this workout is to create a lot of strength and power in your body.

Below is the ultimate guide on how to do the high pull exercise easily with no obstacles.

To do the high pull exercise like a pro:

The high pull exercise is known to effectively work almost all major muscle groups in your body. Below is everything you need to know about this exercise in order to surpass its performance.

Directions:

1. Your feet should initially be shoulder width apart and hold a dumbbell in an overhand grip in each hand, with the palms facing you. Your hips should be pushed back a little and your torso should bend slightly forward. Your arms should be straight out and the dumbbells should be in front of your knees. Remember to keep your back straight and your chest raised. This is your starting position.

2. Get on the balls of your feet and dynamically straighten your legs to generate more strength.

3. Then bring your hips forward while straightening your back at the same time.

4. Now bend your arms and pull the dumbbells close to your body. Make sure your feet are in full contact with the ground.

5. Now return to the starting position.

Repeat.

Main advantages of the high pull:

1. The high pull is considered a compound exercise as it works almost all major muscle groups in your body. It mainly targets your upper body as well as the lower body muscles. These include the triceps, biceps, calves, buttocks, quadriceps, hamstrings, and many more important muscles.

2. It is known to be a strength building exercise, as its main motive is to build strength and strength in people in order to be able to do daily and sporting activities in a relaxed manner. The significant energy boost enables you to do a lot of work with minimal effort and generate power more quickly.

3. Because of the involvement of an explosive movement, this exercise trains your body to perform other advanced explosive movements with minimal effort.

Variations:

If you feel completely comfortable performing the traditional high pull, here are some variations you can try:

1. Single Arm Dumbbell High Pull – This version of the classic high pull involves one dumbbell instead of two. During this exercise, your hips and shoulders should always point forward. You should also avoid twisting your body for maximum benefit.

2. Squat To Dumbbell High Pull – This exercise is an advanced version of the high pull. This is because a squat is added before the weights are exploded as high as possible.

Things to be aware of:

1. The most important thing to do before doing the high pull is a short workout. This should be done to reduce the risk of injury and to increase your body's range of motion.

2. Always remember to start with light weight dumbbells to avoid injury, stress, or strain.

Frequently asked Questions:

1. How many high pulls should I do?

Should you do at least 2-5 sets of 2-6 reps high pulls?

2. Does the high pull affect the whole body?

Yes, the high pull is a compound exercise that works your entire body.

3. Is the high pull effective?

Yes, the high pull exercise is considered to be one of the most effective and beneficial exercises ever.

Body Composition More Important Than BMI

The BMI can give a false impression of the nature of health. There are more important metrics.

A study on the ratio of body fat mass and lean mass to total mortality, published earlier in the American Journal of Clinical Nutrition, is freely available to all, and the results confirm what most Breaking Muscle readers already know, BMI is not a good indicator of wellbeing or physical fitness .

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Body Composition More Important Than BMI

The BMI can give a false impression of the nature of health. There are more important metrics.

A study on the ratio of body fat mass and lean mass to total mortality, published this year in the American Journal of Clinical Nutrition, is freely available to all, and the results confirm what most Breaking Muscle readers already know, BMI is not a good indicator of wellbeing or physical fitness . In the study, higher fat mass was associated with a 50% higher risk of death compared to lower fat mass.

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The Perfect Warm-Up Exercise For Your Upper Body

Arm cross is known as a cardio booster exercise whose main motive is to improve body flexibility. This workout primarily targets the rotator cuff muscles, thus promoting flexibility in the upper body. It also works out your shoulder muscles, hamstrings, core, glutes, and quads. It is effortless to perform and does not require the use of equipment. This exercise is considered a warm up exercise that allows your triceps and back shoulders to work. The arm cross exercise prepares your muscles and joints for an intense workout and warms them up. They are considered a great stretching exercise that uses the muscles of the upper body.

Below is the perfect guide on the best way to do arm crosses.

How To Do Arm Cross Exercises Efficiently:

Below is the perfect guide for the arm-cross exercise, which consists of instructions, some things to keep in mind, and intensified variations of this exercise:

Directions:

1. First stand with your feet shoulder-width apart, your knees slightly bent and your arms outstretched to your side. This is your starting position.

2. Then cross your arms forward and immediately bring them back as far as you can.

Repeat this movement until one set is complete.

Things to be aware of:

1. Always remember to keep your back straight and your abs tight.

2. You should cross your arms in a steady and flowing motion.

3. Inhale slowly, always looking ahead during this exercise.

Variations:

Once you've mastered the art of performing arm-cross exercises without disabilities, there are some of the intensified variations you can try out below:

1. Side lunge with arms crossed

The side lunge with the arms targets the hamstrings, glutes, shoulders, quadriceps, and the inner thighs. This exercise stretches your arms, chest, shoulders, and upper back muscles. It is responsible for improving your body balance, increasing flexibility, and increasing your cardio performance.

Directions:

1. First stand upright with your arms stretched out horizontally to your sides and your feet shoulder width apart. This is your starting position.

2. The next step is to move your right leg to the side, bend your right knee and at the same time push your buttocks backwards. All of these movements should be performed while crossing your arms in front at the same time.

3. Then return to the starting position.

Repeat with your left leg.

Things to keep in the Understanding:

1. Always remember to keep your abs tight and your back upright throughout the exercise.

2. Continue facing forward and slowly inhale as you step to your side and cross your arms.

3. Exhale as you return to the starting position.

2. Crunches with arms crossed

This variant of the spider exercise does not require any special equipment and is therefore barrier-free. It mainly targets your obliques and hip muscles and is responsible for providing strength.

Direction:

1. First lie flat on your back and cross both arms over your chest. Then bend your knees while touching your feet on the floor. This is your starting position.

2. Now, while supporting your core, lift your shoulders and upper back off the floor.

3. Pause for a second, then return to the starting position.

Frequently asked Questions:

1. How many crosses of arms should I do?

It would help if you made spiders the way you want. If you want to do this exercise as an upper body warm-up workout, you can do it for at least 30 seconds.

2. Are cross arms safe?

Crossing your arms is of course very safe to perform and can be performed as a warm-up exercise for the upper body.

3. Which muscles do arm crosses work?

Arm cross exercises primarily work your glutes, hamstrings, shoulder muscles, core, and quads.

Conclusion:

Arm cross is an effective exercise that trains various upper body muscles. It helps in increasing body flexibility and increasing your cardio performance. In addition, it doubles as a great warm-up exercise to do before a mild upper body workout.

A Great Way To Increase Your Overall Body Strength!

Rack pulls are considered a variation on the classic deadlift that works your lower back muscles efficiently. They also target your hamstrings, quads, traps, and some upper back forces. It is considered a partial deadlift because its range of motion is shorter than that of the traditional deadlift.

T.They are full body exercises and help to increase your physical strength to a great extent. This exercise also strengthens your hips and builds more muscles in your back. In addition, this exercise will help you increase your grip strength and reduce the load on your lumbar spine.

Below is the ultimate guide on how to effectively perform rack pulls to promote overall body strength.

How to do rack pulls like a pro:

1. First you need to adjust your rack to a suitable height. If your holding position is below your knees, consider placing the rack directly below your knee. With your trap above your knees, you'll want to align the rack with the bottom of your quadriceps. Stand with your feet hip-width apart. This is your starting position.

2. Now support your back and bring the bar closer to your body.

3. Inhale and grab the floor with your feet by twisting your toes outwards a little.

4. As you ride your feet through the floor, push your hips forward to raise the barbell from your knees to level with your hips.

5. After raising the barbell to hip level, hold it down for a second.

Things to be aware of:

1. Always remember to add weight, not rack height, as you continue to pull the rack.

2. Your hips should be fully locked as you lift the barbell from your knees to hip height.

3. If you want to increase your grip strength, try holding the weight for a few seconds or as long as you want.

Variations of the rack pull:

If you're comfortable with the traditional rack pull, there are always some variations that you can try:

1. Fat bar rack pulls

This variant of the rack requires the use of a barbell or handles, which increases the diameter (thickness) of the barbell. This calls into question the strength of your palm's grip. This exercise is considered to be more rigid and therefore there cannot be any bending of the bar.

2. Isometric rack pull

With this variant, the lifter places the barbell under a pair of safety stoppers. Here the person lifts the barbell as tightly as possible. This exercise is also very useful for increasing physical strength and intensifying motor recruitment.

3. Reverse band rack pull

This variant of the rack pull proves to be beneficial for increasing your grip strength and getting used to lifting heavier weights. The resistance bands are stretched at the beginning of the lifting process in order to lift the weight upwards. The straps then reduce the amount of support as the person gets more acceleration while pulling the rack. This is done to increase the rate of force production in the upper half of the power.

Frequently asked Questions:

1. What is the point of rack pulls?

By practicing rack pulls regularly, you can increase overall body strength as it targets different muscle groups.

2. What is the significant difference between rack pulls and deadlifts?

The main difference between rack pulls and deadlifts is that rack pulls a shorter range of motion than deadlifts.

3. Are rack and pinion trains a great substitute for deadlifts?

Yes, rack and pinion hoists are considered a great substitute for deadlifts because you can achieve the same strength with a partial range of motion.

4. How many rack pulls should I do?

When you're ready to hone your skills, consider doing at least 3-4 sets of 4-6 reps. If you want to build your muscles, you should do 3-5 sets of 12-15 repetitions. When you're ready to gain strength, aim for 3-5 sets of 3-5 reps.

No Legs, No Worries- Keep Your Upper Body Strong and Quick

Clean and press the seated dumbbell for stability, strength and a strong back.

Becoming a college strength and conditioning coach isn't easy, but it was the young man Jesse's dream. There was no time to sit and enjoy my epic triumph as I had dreamed of. I was thrown in the middle of it.

On the first day, I was the head strength and conditioning trainer for three teams.

Continue reading

No Legs, No Worries- Keep Your Upper Body Strong and Quick

Clean and press the seated dumbbell for stability, strength and a strong back.

Becoming a college strength and conditioning coach isn't easy, but it was the young man Jesse's dream. There was no time to sit and enjoy my epic triumph as I had dreamed of. I was thrown in the middle of it.

On the first day, I was the head strength and conditioning trainer for three teams.

Continue reading

Muscle Strength Exercises | Body Transformation

Muscle strength exercises are undoubtedly a way to increase your overall strength in the body. It helps your muscles develop strength by doing intense workouts. Bodyweight exercises, squats, and running are some of the best activities that fall under this category.

If you are someone who loves workouts like this why are you waiting? Let us support you immediately with muscle-strengthening exercises!

What are muscle strength exercises?

The best muscle strength exercises allow your muscles to gain strength through various strength training sessions. While many people think it's the same as muscle endurance, there is a massive difference. In contrast to muscle endurance, where you have to do the same workout for a long time, you have to lift heavier weights in strength training.

It helps build a strong body by increasing the strength in the muscles. Muscle strength training also helps with stability, balance and flexibility for the best experience.

The best muscle strength exercises for you

Modified push-up

  • Lift your feet off the floor.
  • Make sure the neck, head, and spine are neutral as you bring your body lower toward the floor.
  • Now gradually return to the starting position.

Jumping Jacks

  • Stand with your feet shoulder-width apart. Your arms should be close to your body.
  • Jump back and stretch your feet out as far as possible.
  • Now also try raising your arms above your head to clap your hands together.
  • Jump back to the starting position.
  • Do2 to 3 sets with 15 to 30 jumps.

Squats

  • Stand with your feet wider than the hip distance.
  • Gradually bend your knees to crouch.
  • Stop in position before returning to the starting position.
  • Do 2 to 3 sets of 8 to 12 reps.

Stomach cramps

  • Lie on your back with your fingers crossed.
  • Now bend your knees and bring your feet in contact with your lower back.
  • Take a short break before returning to the starting position.
  • Do 2 to 3 sets of 8 to 12 reps.

Forward lunges

  • Take a large step forward with one leg while standing straight. Bend your knees to a 90 degree angle.
  • Lower the other leg too until it touches the floor.
  • Go back to the starting position.
  • Switch your legs with each repetition.

plank

  • Get into a push-up position and lie face down on the floor.
  • Put your weight on your forearms and toes. Make sure you keep your body off the ground.
  • At this point, your body should be in a straight line.
  • Hold this position for a few seconds.
  • Do 2 to 3 sets, resting for every minute in between.
frequently asked Questions

1. Are these exercises safe to perform?

Yes. All activities are to be carried out safely. If you follow the directions correctly, you can complete the exercise with minimal effort.

2. Do I need a professional trainer?

No. You don't need a professional trainer as these are workouts for beginners. You are also risk free. However, if you want to ensure the safety and convenience of these workouts, a professional trainer is not a bad idea.

3. Is swimming part of muscle strength training?

Yes. Swimming is an essential part of muscle strength training. You can also incorporate it into your fitness routine.

4. How do I do bicep curls?

  • Stand with your feet shoulder-width apart. Your knees should also be slightly bent.
  • Put your arms next to your body with your palms facing up.
  • Pull your elbows toward your body as you increase the weight.
  • Now take a few seconds and lower your hand to the starting position.
  • Repeat the workout in 2 to 3 sets of 8 to 12 repetitions.
The final result

Muscle strength training is an unquestionable way to strengthen your muscles, gain strength for the body and reactivate your muscles. If you do these exercises on a daily basis, a lot can change over time. So make sure you incorporate them into your daily fitness routine for the best workout experience ever. We promise; you will not be disappointed.

3 Body Parts That Age Faster Than Your Face

For the most part, targeting the face when battling the signs of aging is what you are aiming for. We think it's time to focus on other parts of the body that can cause years of damage just as quickly, and maybe even faster. Your elbows and knees look dull and rough as you age, thanks to the thick buildup of dead skin on the surface, and your hands and chest area are not as smooth as you once thought they were. But don't worry yet. There are simple, extremely effective tactics to treating these areas with the right skin care ingredients. Here are three areas of the body that are often overlooked and can even age faster than your face – plus the best natural ingredients to look for in your skin care products.

old looking knee

Elbows & knees

Unlike the skin on your face, less attention is paid to the skin on other parts of the body until later in life. All of a sudden, you'll notice the crepe, dry skin on your elbows and knees from years of sun exposure and collagen loss. The skin around your joints is constantly bent and stretched, which ultimately leaves it loose and downright flabby. In addition to years of active use, these areas are usually dry and exposed to the sun in the summer months. This combination of external factors results in skin damage that is damaged by contact with the elements, has a dry texture, and is sometimes saggy.

Our solution:

Your current skin regimen may not be enough to revive the cracked, sandpaper-like elbows and knees that most of us have. If you're wondering how to keep your elbows and knees looking younger, here are some of the best skin care ingredients:

  • Coconut water is a moisturizing and toning ingredient that contains vitamin C, calcium, potassium, and phosphorus.
  • Coconut milk is moisturizing and nourishing and makes the appearance of the skin softer.
  • High in antioxidants, argan oil smoothes and moisturizes the appearance of the skin.
  • Shea butter is a moisturizer that is high in triglycerides and fatty acids. This emollient moisturizing ingredient helps revitalize and repair the skin.
  • Grapeseed oil is an antioxidant that fights free radicals against the skin.

Our Coconut Firming Body Lotion contains coconut, shea butter and grapeseed oil, which makes your skin look tight and firm while ensuring deep and lasting hydration.

We also recommend the Monoi Age Corrective Night Body Cream, which takes on the night shift with its exclusive layer Anti-aging stem cell complex – This ultra-rich night body cream makes the elbows and knees firmer, denser and smoother in the morning.

Chest & neck

The fact is: over time, the skin begins to wrinkle. And as you age, the decrease in collagen and elastin production causes the skin to lose its ability to recover and maintain its shape. Since the skin of the chest and neck is particularly thin, gravity quickly shows signs of age when the skin becomes saggy and wrinkled. Certain habits such as smoking can also wrinkle the skin on your chest, neck, or part of your skin.

Our solution:

The hydration is very effective in preventing and reducing the appearance of fine lines and wrinkles. As mentioned earlier, shea butter, argan oil, and grapeseed oil are moisturizing and moisturizing ingredients that nourish all areas of the skin including the neck and chest. In addition:

  • Evening primrose oil is a powerful moisturizing ingredient.
  • Jojoba oil supports and hydrates the skin.

Our Monoi Age Corrective Night Cream for face and neck works overnight on your skin in the chest and neck area – nourishes, fills and reduces signs of wrinkles. During the day, you can turn to the Hibiscus Ultra Lift Neck Cream. The Advanced Instant Lift fX The formulation instantly gives the neck and chest wrinkles a firm look, making them look rejuvenated and tightened. The skin of your chest is thinner compared to the rest of your body. So when you apply a throat cream, stretch the product up to your chest to make sure that that sensitive area is also hydrated.

Your hands

The skin is affected by two factors – our age and exposure to the sun over time. The skin of our entire body consists of the epidermis (outermost layer), the dermis (middle layer) and the subcutis (lower layer). The dermis supports the structure of the skin, made up of collagen, elastin, and other fibers that give your skin a smooth, bouncy look.

What is irritating is that no part of the body is more meaningful than your hands, since wrinkles and age spots appear here with age. In an interview with Healthy.com, board certified dermatologist Kally Papantoniou, MD, FAAD says: “Hormonal changes lead to a loss of skin elasticity and volume on the back of the hand. These changes cause the crepe-like appearance of the skin and also make the veins very evident. "

In particular, the gradual loss of oil glands in this area causes the hands to become dry and wrinkled with age. In addition to natural aging, since your hands are exposed most of the time, sun damage is the main culprit in causing the signs of aging to appear prematurely.

Our solution:

Increase hydration and protect the skin by applying a sunscreen that contains moisturizing ingredients. Some of the key ingredients to look for include:

  • Zinc oxide is a natural mineral that blocks UV rays to protect the skin from UV rays.
  • Aloe Vera is a moisturizer that soothes dry skin, soothes the appearance of sun damage, while moisturizing and softening the appearance of the skin.

We recommend our Lilikoi Mineral Defense Sport Sunscreen SPF 30 not only for the entire body, but also to improve the visible signs of aging on your hands. In addition to aloe vera and zinc oxide, this organic formula contains Lilikoi (passion fruit) seed oil, which contains vitamin C and antioxidants to help promote the appearance of wrinkles and fine lines. Using raspberry seed oil gives your complexion yet another skin repairing ingredient that uses antioxidants to minimize the appearance of fine lines and wrinkles by fighting free radicals. This mineral sun protection is non-greasy and water-resistant for up to 40 minutes. It is also very effective for outdoor activities such as swimming and high-performance sports.

For more information on tackling the signs of aging from head to toe, visit our spa locator to find an Eminence Organics spa partner near you.

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Monoi Age Corrective Night Body Cream

Monoi Age Corrective Night Body Cream

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Lilikoi Mineral Defense Sport sun protection

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This article was originally published in November 2016 and has been updated for accuracy and completeness.

The Forgotten Role of Micronutrients in Body Recomposition

When it comes to talking about foods and diets in the fitness industry, one term you keep hearing is macronutrients. The less discussed counterpart – micronutrients – is the topic of today's piece.

Micronutrients are often ignored in the fitness industry, but they are essential for optimal body function and achieving your fitness goals. The goal of body composition.

So if you want to improve your game, expand your knowledge, and improve your health, we have to start with micronutrients. Let's get into that.

What are micronutrients?

Starting with the basics, the difference between macro and micronutrients is in the name – large and small nutrients. This does not refer to their physical size, but to the amount required by a healthy diet to consume body functions. Macronutrients include the three staple foods: protein, carbohydrates, and fat, which make up the majority of your calories.

Within the three macronutrients, you have micronutrients. Micronutrients refer to vitamins and minerals that are consumed in smaller amounts, and most are in the larger macronutrient group.

For example, avocados contain micronutrients – 20 vitamins, minerals, and phytonutrients – and are also a fat within the macronutrient group.

However, some micronutrients are not found in macronutrients. For example, vitamin D is produced directly by exposure to sunlight. When the UVB rays hit the cholesterol in the skin cells, vitamin D synthesis takes place. But as a comprehensive statement: micronutrients are mainly found in food, within the three main macronutrients.

Daily body functions require a number of different vitamins, and each has a unique role and function.

There are 13 essential vitamins, which means they are essential for your body to function optimally. Without these vitamins, negative side effects can occur, ranging from dry hair, acne, increased fat storage, and less favorable side effects.

Vitamins can be divided into two main categories: fat-soluble or water-soluble. There are four fat-soluble vitamins: A, D, E and K, which are easily absorbed when consumed with fat because they are stored in adipose tissue.

Water-soluble vitamins – the remaining nine – are not stored in the body, underscoring the need for a healthy, vitamin-rich diet for optimal function and performance

Some of the functions of vitamins include:

Minerals also help your body function. Some examples of minerals are calcium, magnesium, and potassium. Minerals play an essential role in bone health, growth, the regulation of body fluids, heart health, the transmission of nerve impulses and are precursors to many hormones.

As shown in a study from 2014, the mineral iodine is found, for example, in the thyroid hormone, which among other things plays a role in metabolism.

Where are micronutrients found?

As mentioned briefly, micronutrients are mainly found in carbohydrates, fats and proteins.

Any whole food – d. H. Food that has not been processed – likely contains a number of different vitamins and minerals. Often times, these micronutrients cause the food to have a specific color known as phytonutrients.

Phytonutrients are found in plant-based foods and correlate with certain vitamins and minerals. This is why you are often told to eat the rainbow, with each color offering a unique density of vitamins and minerals.

Here are some sample sources of micronutrients:

  • Calcium – milk, yogurt, spinach, kale, sardines
  • Vitamin B12 – beef, chicken, fish, cheese, egg
  • Potassium – bananas, spinach, potatoes
  • Vitamin C – oranges, lemons, strawberries, broccoli
  • Vitamin E – vegetable oils like sunflower oil, nuts and seeds, spinach, broccoli
  • Vitamin K – kale, spinach, Brussels sprouts, broccoli, fish, beef

As you can see, whole foods and plant foods are high in micronutrients. If you're wondering if you're lacking micronutrients, your best bet is to use a whole plant-based diet that includes foods of a range of different colors that have been processed as little as possible.

This is paramount when your body composition goal is. Let's explain the reasons for this.

Micronutrients and body composition

Body recomposition is a term used in the fitness industry to describe the process of losing body fat and building muscle mass. More information can be found here.

The way you do this is by increasing your energy expenditure, doing effective and efficient workouts, and implementing progressive overload to strategically increase your strength, build muscle and ultimately increase your metabolism. At the same time, it is necessary to closely monitor calories – most recommend taking care of maintenance – in order to lose excess body fat.

How is this related to micronutrients? It depends on the magic word: optimization.

Optimizing body composition

If you want your body to work as efficiently as possible, you need to provide it with the appropriate tools. As much as coaches would like to believe that it is as simple as “calories in vs. calories out”, there is so much more to it.

For example, 100 calories of ice cream is not the same as 100 calories of kale. You can read more about this in this article that I wrote.

Within a calorie you have different macro and micronutrient offerings. If you lack vitamins, you will not optimize your fat loss or muscle gain. In fact, you could be preventing yourself from making any progress.

For example, vitamin D deficiency is linked to fat storage – a study looking at low vitamin D levels in a group of women found that those with the lowest gained more weight over the course of the study, despite their diet not changed at all.

Another example of this are B vitamins. B vitamins are essential for metabolic function. If you are missing or not getting enough of any of the B vitamins, your body is in fat storage mode.

This is because the main function of B vitamins is to metabolize macronutrients. So if you don't circulate enough, you will store a lot more calories than you could otherwise have burned.

One study found that vitamin B supplementation reduced body weight by increasing metabolism.

If there is a lack of nutrients in building muscle, you will face similar problems as well. Vitamin E is an antioxidant that fights free radical damage and helps flush out metabolic wastes.

During exercise, you cause oxidative stress. When you don't have enough circulating vitamin E, you experience delayed onset muscle soreness (DOMS), poor recovery, and stunted muscle protein synthesis.

Not ideal. A study published in the International Journal of Preventive Medicine found that vitamin E supplementation improved recovery by reducing markers of muscle damage.

If you are busy counting your macros without thinking too much about your mics, you need to do a remake. Micronutrients help your body work optimally, and without them, negative side effects will occur and your fitness goals will get further out of reach.

As mentioned earlier, a diet high in whole plant foods with a range of colors will meet most of your micronutrient needs.