5 Nutrients You’re Not Getting Enough Of
It is essential that you include a diverse range of minerals and vitamins in your diet plan. Vitamins and minerals help maintaining and improve your body’s health and functions. However, there are certain essential nutrients which need special focus. Most of these essential nutrients are not produced by the body, so the only way your body can get them is if you consume them.
Omega-3 fatty acids
If you have the desire to feel happier, look better, and live longer then you must consume larger amount of Omega 3. Many researchers claim that deficiency of Omega-3 leads to aggressive behavior patterns, depression, and instant mood swings.
Oily fish like mackerel, sardines, salmon, are great reservoirs of omega 3. The American Heart Association suggests that an average adult must consume oily fish two times a week. If oily fish is not available, then other excellent sources of Omega-3 are walnuts and flaxseeds.
Vitamin D
Vitamin D helps in digestion of calcium, hence it aids in maintaining healthy bones. Deficiency of vitamin D increases the risk of inducing osteoporosis, cancer, heart diseases, and mental illnesses.
Unlike many nutrients on this list, vitamin D is primarily absorbed by the body through exposure to sunlight. Medical experts suggest that we spend at least 10 minutes each day in sunlight without using the sunblock. Healthy sources of the vitamin D consist of egg yolk and oily fish.
Iron
Iron deficiency is affecting 4-5 billion people worldwide. Iron is essential for the body because it aids in many metabolic processes.
The major sources of iron are offal, red meat, eggs, and chicken. Other sources include dried fruit, green vegetables, and pulses. You should also reduce the intake of coffee and tea as these include polyphenols which make it problematic for the human body to absorb iron. However, taking orange juice is encouraged as it contains vitamin C which aids in absorption of iron.
Vitamin B12
Vitamin B12 is a very important nutrient which is necessary for the body as it helps in maintaining a healthy nervous system and in making new red blood cells. The shortage of vitamin B12 can lead to anemia.
Vitamin B12 is found in eggs, meat, and dairy products. It is not present in vegetables and fruit. So, vegetarians must ensure that they consume food which is fortified with vitamin B12 like breakfast cereals, or they should consider taking vitamin B12 supplement.
Iodine
A deficiency of iodine considerably influences the development of brain, especially in young children and unborn babies. Additionally, a deficiency of iodine raises the danger of stillbirth and miscarriage. Iodine deficiency is the major cause of avoidable brain damage and mental retardation throughout the globe.
This condition can be improved by using iodized salt, which is easily obtainable in most regions of many countries. Foods which contain iodine are eggs, fish, seaweed milk, and seafood.
As mentioned above, many of these nutrients are not created by the body, so you need to consume them in some way. For more advice on what nutrients your body needs and how to best absorb them, check out our blog!