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Published On: Mon, Aug 24th, 2015

5 Important Nutrients That May Be Absent from Your Diet

It is no secret that the average person is not fulfilling all of their dietary requirements on a daily basis. With the overload of fast food, processed snacks and sugary drinks, it is easy to eat all day without getting any significant vitamin or nutrient intakes. Do you know what you’re missing out on and how it is affecting you? Included here are a few of the main vitamins and minerals that may be absent from your diet as well as the best sources for those vital nutrients.

Potassium

Remember when your parents used to make you eat bananas for snacks and consume your beets at dinner? Well, being an adult may have some advantages, but with no one around to remind you to eat your fruits and veggies you just may be missing out.

Potassium is vital for lowering blood pressure, regulating water balance and keeping muscles functioning properly. Only 56 percent of American adults get the recommended dose of potassium per day. Thankfully, with some meal replacement options, you can find healthy fast options to get the full nutrition you need on a daily basis.

Fiber

You may only think of fiber when you’re in a bind, literally, but it is a valuable nutrient for everyday consumption. Fiber is a non-digestible carbohydrate that helps your digestive tract run smoothly and can regulate glucose and cholesterol levels in your blood. Enough dietary fiber can reduce your risk of stroke, diabetes and heart disease.

Only 40 percent of American adults are consuming their daily requirements of fiber. Beans, oats, raspberries and sweet potatoes are all great sources of fiber for your daily diet.

Image/Video Screen Shot

Image/Video Screen Shot

Calcium

The most abundant mineral in your body, calcium is tasked with keeping your bones strong, aiding in blood clotting and assisting in nerve transmission. Fortunately, up to 75 percent of Americans get their daily dose of calcium. The best natural sources of calcium include dairy products such as: milk, eggs, or cheese, and leafy greens.

Vitamin D

In recent years, vitamin D deficiency has begun to take center stage. Many people are made aware of this deficiency due to symptoms like depression, fatigue, and muscle pain or weakness. Only 28 percent of Americans are getting their daily dose of D and suffering, as a result, with a higher risk of heart disease and high blood pressure.

Vitamin D can be consumed through fish, fortified milk or orange juice and through sun exposure. With daily sun exposure, your body can produce vitamin D as well as boost your natural circadian rhythms!

Iron

The most essential protein building block, iron serves to carry oxygen through the body to build muscles. Many people can suffer from fatigue, memory loss and muscle loss due to this deficiency which plagues more women than men between 18 and 50.

Vegans and vegetarians are particularly at risk for iron deficiency. Significant sources of this mineral include meat, poultry, fish, nuts, leafy greens or apricots. The body is able to absorb iron two to three times more efficiently when derived from animal sources.

Guest Author: Lolita Di

Public domain image/Rosendahl

Public domain image/Rosendahl

About the Author

- Outside contributors to the Dispatch are always welcome to offer their unique voices, contradictory opinions or presentation of information not included on the site.

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  1. Genius Cooking says:

    Why stop there? There are endless ways to make your diet healthier. Two weeks ago I found an online cookbook that completely changed my diet. I learned some easy recipes that helped me cook healthier food for my family. I decided to write a review about it on my site… It’s dairy-free, sugar free & gluten-free. http://www.geniuscooking.com/family-friendly-fat-burning-meals-review/
    I really recommend giving this a look.

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