At this point in our lives, we all have a pretty good understanding of what food is good for us and what food isn’t.
We know we need to eat our vegetables and we know we have to take it easy on the French fries, but beyond the obvious, not too many of us actually consider what our body needs. We eat what we perceive to be healthy, but that doesn’t mean we’re getting all the essentials in our meals. For instance, vegetarians may have a healthy diet, but they’re likely to be missing out on some key nutrients that are essential for healthy living.
Experts have identified the most common nutrients that are neglected in most people’s diets. Likely there won’t be anything on this list that you’ve never heard of, but the fact remains, due to laziness, diets or just certain food preferences, most people aren’t getting enough of these very important components.
Have a look at what you might be missing out on and how you can add more to your diet.
Vitamin C
Why is it important? Vitamin C is the great healer for your body—something that becomes more and more important the older you get. But no matter your age, your body will get damaged and needs your help to heal itself. Vitamin C is key to creating collagen which is an important protein for the making of skin, ligaments, cartilage and other aspects of your body that might be in need of repair.
How do I get more? Foods with high levels of Vitamin C include oranges, bell peppers, kale, strawberries, and tomatoes.
Vitamin B12
Why is it important? Is there anything Vitamin B12 doesn’t do for you? It’s a key element in keeping a healthy nervous system as well as protecting your brain. It also plays a role in the metabolism of every cell in your body. Aside from all that, it also works to clear dangerous proteins from your blood, helps you maintain strong bones, gives you a natural boost of energy and even improves your mood. Certainly not something you want to be neglecting.
How do I get more? Best sources of Vitamin B12 include milk, eggs, chicken, rice, meat, fish and shellfish.
Fiber
Why is it important? One of the truly neglected nutrients is also a great preventative measure for some pretty serious health issues. Fiber has been shown to have positive effects in preventing strokes, heart disease and diabetes. It is also a good aid for weight loss because it takes so long for fiber to digest and thus you feel full longer.
How do I get more? Best sources of fiber includes cucumbers, avacodos, apples, oatmeal and lentils.
Calcium
Why is it important? The benefits of calcium cannot be overstated as every cell in your body uses it in a meaningful way and it is essential to your overall health. Your bones store calcium to strengthen them, while your muscles rely on it for growth.
How do I get more? Best sources of calcium include cheese, orange juice, spinach, kale, salmon and beans.
Potassium
Why is it important? Potassium is crucial in ensuring healthy heart functions as well as a number of other important roles. It plays a role in food digestion, skeletal and muscles contractions, and muscles development. It also provides electrolytes to your body.
How do I get more? Best sources of potassium include bananas, sweet potatoes, green beans, yogurt, and clams.
Vitamin D
Why is it important? As we’ve already discussed, calcium is very beneficial for your body, but in order to receive those benefits, you need to get your Vitamin D. Vitamin D helps your body absorb calcium and promotes the growth of strong bones. It also helps to fight diseases.
How do I get more? Fatty fish, orange juice, eggs, as well as sunlight and supplements if needed.
Magnesium
Why is it important? Magnesium, like Vitamin D, is essential in order to reap the rewards of certain other important nutrients. It helps to transport calcium and potassium across the cell membrane which serve to keep a healthy heart and nervous system. It is also key for protein synthesis, blood pressure regulation and energy production.
How do I get more? Leafy greens, nuts, fish, bananas and dark chocolate.
Iodine
Why is it important? Iodine is key for your body’s production of thyroid hormones, which regulates your body temperature, metabolism, and maintains a healthy heart rate. It is especially important for pregnant women as it is needed for proper bone and brain development
How do I get more? Cranberries, strawberries, potatoes, cheese, kelp, shrimp, turkey.