Try as hard as you might, it can be difficult to get complete nutrition.
Even if you’re careful about what you eat and strive to eat foods that are nutrient dense, you may be missing some key nutrients.
The absence of these nutrients can impact your health and well-being.
The good news is that a few tweaks to your diet can make all the difference.
Around the world the vast majority of people are deficient in Vitamin D. It’s an essential vitamin in that it not only helps prevent bone loss, it also protects against many diseases including cancer, heart disease, and diabetes.
The easiest way to get vitamin D is to get time in the sun. However, too much time isn’t great for your skin.
You can also get vitamin D from eating fatty fish and enriched dairy products. To know if you’re low on D, have your doctor test you.
They’ll be able to guide you to let you know if supplementation is necessary. Don’t supplement without talking to your doctor. Too much vitamin D can cause health problems.
According to studies, 90% of people do not get enough potassium in their diets. You need 4700 mg a day. It can be found in bananas, broccoli, squash and sweet potatoes along with a wide variety of other vegetables.
Potassium is essential for cell function and the health of your tissues and organs. It helps control blood pressure and may help reduce your risk of a stroke. It can also help prevent muscle soreness and cramps after workouts.
The amount of calcium you need depends largely on your age, gender, genetics, and activity level. According to the RDA, women 19 to 50 should get 1,000 milligrams of calcium per day.
After age 50, women should get 1,200 milligrams. Adult men should get 1,000 milligrams of calcium a day and 1,200 milligrams after age 70.
Calcium is found in enriched dairy products primarily. It can be found in dark leafy vegetables and some fish. Most people fall short of the recommendations because they don’t eat enough dairy products or enriched foods.
It may be worth talking to your doctor about supplementing. However, like other vitamins it’s important to not take too much calcium because it can cause health problems.
These are just a few key nutrients that your diet may be missing. Vegetarians and vegans are often low in B12.
If you think that you may be low on nutrients, try adding nutrient-rich fruits and vegetables to your diet. They’re the best source of vitamins you can find.
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