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7 ESSENTIAL NUTRIENTS YOU MAY BE MISSING IN YOUR DIET
Most people have a notion that they are taking a balanced diet.
However, the American dietary guidelines released in 2005 shows that most people lack the essential nutrients in their diet.
This usually ranges from fiber and calcium, but most people are missing more of the essential nutrients that aid in the proper functioning of the body.
The top 7 essential nutrients that most people are missing in their diets include:
- Folate
Folate plays a great role in the body, especially in women because they menstruate monthly. Folate aids in the formation of blood, metabolism and growth of cells. This nutrient is found in varied types of food and therefore one can easily get it from the foods that we take.
The best sources of folate include green leafy vegetables, liver, orange juice, dried beans and fruits like plums. Some cereals in the United States are fortified with this nutrient and therefore it is possible to get this nutrient while taking breakfast,
- Calcium
The most common function of calcium in the body as known by most people is the maintenance of healthy bones. However, there is new evidence that shows that calcium aids in protecting the heart and the arteries.
A large part of calcium is stored in the teeth and bones where it aids in their formation. There are also other varied roles of calcium in the body, and they include nerve action, blood clotting, and muscle action.
The best sources of calcium are a high protein diet that includes milk and the milk products. The other alternative ways of getting these nutrients are cereals, juices, and the green leafy vegetables.
- Magnesium
Magnesium is a mineral that is located in all cells of the human body. This shows that this nutrient is very essential for the proper functioning of the body.
The best way of getting this nutrient is from unprocessed foods as processing loses 80% of the magnesium.
The unprocessed foods that have the highest amount of magnesium include sea foods, nuts, whole grains, beans, peas and green leafy vegetables.
- Fiber
There are many benefits of taking fiber in the diet as it makes up a portion of a healthier diet.
This includes increasing the bulk of stool, delaying the emptying of the abdomen and binding to the bile juices. This aids in controlling the blood sugar levels in the body and therefore, it is an important nutrient in patients suffering from diabetes.
People who take diets that contain a higher number of fiber have been shown to have a reduced risk of getting several conditions like cancer, stroke, and other cardiac conditions.
The best foods that will provide fiber include nuts, fruits, beans, and vegetables.
- Potassium
Potassium works hand in hand with sodium to maintain the balance of water in the body. The other functions of potassium in the body include the release of insulin, metabolic reactions, and maintaining the blood pressure in the right levels.
The best sources of potassium are the foods that are unprocessed. This includes fruits such as bananas and oranges, milk products, whole grains and green leafy vegetables.
- Iron
Iron is important for several functions in the body and therefore, it is important to include it in the diet. This includes the production of antibodies, metabolism of blood sugar and the production of blood.
The nutrients should be taken together with other foods that contain vitamin C, for example, oranges for maximum absorption.
This is one of the major factors that cause people to be diagnosed with insufficient amounts of iron in the body. The best sources of iron in the body include eggs, liver, red meat, fortified cereals and green leafy vegetables.
- Vitamin C
Vitamin C is important for many functions in the body. These include playing a part in immunity, metabolism, and it is also an antioxidant.
Most people are not keen on taking fruits, and this makes them not to be able to get sufficient amounts of vitamin C. The best sources of this nutrient include fruits like broccoli, citrus fruits, melons, green and red peppers, tomatoes, potatoes, and berries.
It is advisable to take fruits half an hour before taking meals for maximum absorption.
Conclusion
Research shows that the reason why most people are taking insufficient amounts of these nutrients is that of taking processed foods. It is advisable to take foods that are fresh and cooked well to be able to get a daily provision of these nutrients.
To get the best advice on how to make sure that you get these nutrients in their right amounts, it is advisable to talk to a dietician. The 7 essential nutrients that are likely to be missing in your diet include folate, vitamin C, fiber, iron, magnesium, calcium, and magnesium.
Credits:
David Gomes
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