Seven Nutrients That Your Diet May Be Missing
The human body uses iron to carry oxygen from the lungs to the rest of the body. Iron is also used to help the muscles store and use oxygen. The human body needs just the right amount of iron, and it can be detrimental if your body has too much or too little.
How to get more: Go see your doctor before you try to incorporate an iron supplement into your diet. Your physician will be able to tell you whether or not you need more iron. If you are looking to increase your consumption of iron there are a number of foods that are rich in this great nutrient. Try eating egg yolks, liver, dried fruits, and artichokes.
2. Vitamin D
Vitamin D is a special nutrient because it is the only vitamin that our bodies can consume and make. Our bodies make vitamin D by processing sunlight. Vitamin D regulates cell growth, maintains the optimal level of calcium, and is used to reduce inflammation and pain. If you have a Vitamin D deficiency, you may suffer from severe asthma, cognitive impairment, rickets, cardiovascular disease, and an increased risk of cancer.
How to get more: Eating a diet rich in vitamin D and getting enough exposure to the sun are the best ways to obtain more vitamin D. Foods that are rich in vitamin D include canned salmon, oysters, caviar, eggs, ham, salami, mushrooms, and sausages.
Calcium is an essential nutrient that our bodies need to function properly. In fact, there is more calcium in your body than any other mineral. Calcium’s main job is to make sure that your bones and teeth are healthy and strong. Other than strengthening bones, calcium is used to expand and contract blood vessels, send messages throughout the nervous system, and secrete hormones.
How to get more: Getting more calcium in your diet is easy. Simply change your diet to be higher in calcium. Some foods that are high in calcium include milk, cheese, yogurt, green vegetables, sardines, salmon, and spinach.
The body uses fiber for proper digestion, the prevention of constipation, and the reduction of cholesterol levels. Fiber comes in two different types: soluble fiber and insoluble fiber. Soluble fiber reduces the amount of cholesterol and glucose in the blood. Insoluble fiber assists the body in proper digestion. Your body requires both types of fiber to run optimally. If your body is not getting enough fiber you will suffer from high blood pressure, diabetes, constipation, obesity, and cancer.
How to get more: The only way to get more fiber is to eat foods that are rich in fiber. Here are some foods that have high fiber content: prunes, pears, mangoes, raisins, rye, pecans, walnuts, navy beans, pinto beans, and kidney beans.
5. Vitamin B-12
Vitamin B-12 is a water soluble vitamin that is essential for the body to function properly. Vitamin B-12 cannot be made by humans, animals, or plants, but some types of bacteria are able to produce this amazing vitamin. Our bodies use vitamin B-12 for a variety of functions. The most important functions include, maintaining a healthy digestive system, converting carbohydrates into glucose, and maintaining the healthy regulation of our nervous systems. In addition, vitamin B-12 decreases the risk of breast cancer, colon cancer, lung cancer, and prostate cancer.
How to get more: The human body typically stores an adequate amount of vitamin B-12 in the liver, but with the typical modern diet most people are not getting enough of this vitamin. Try eating foods that are rich in vitamin B-12, such as, shellfish, eggs, and different types of cheeses.
Magnesium is an essential nutrient that is required for the human body to function properly. For instance, magnesium is used in over 300 chemical reactions throughout the body. Magnesium assists a number of systems and organs in the body, such as, the cardiovascular system, the nervous system, the digestive system, muscular system, excretory system, the immune system, and hormone-secreting glands. There are many uncomfortable side effects that coincide with a magnesium deficiency. For example, if you have a magnesium deficiency, you may experience headaches, weight gain, depression, nausea, seizure, vomiting, and an increased heart rate.
How to get more: There are many foods that are rich in magnesium. Some examples of foods that are rich in magnesium include spinach, pumpkin seeds, brown rice, soybeans, halibut, dried figs, and bananas.
Potassium enables muscles and nerves to communicate. Additionally, it regulates our body’s water balance by moving nutrients in cells and waste out of cells. If you develop a potassium deficiency, you will experience terrible side effects, such as, muscle cramps, fatigue, and constipation.
How to get more: Getting more potassium in your diet can be easy, and it just requires you to eat a diet higher in Potassium. There are a number of foods that are rich in potassium, such as spinach, collards, carrots, potatoes, grapes, grapefruits, and oranges.