13 Aug 4 Essential Nutrients Your Body May Be Missing
In the pursuit of health and wellness, us humans spend a large amount of energy deciding what to eat to fuel our bodies. From fad diets to supplements we tirelessly try to optimize our bodies to their full potential. But through all our obsessing, some nutrients still slide through the gaps.
According to the Dietary Guidelines Advisory Committee, American over consume solid fats, caffeine and energy boosters, sodium and added sugars. No shocker here considering sky-high rates in obesity and heart disease. Furthering the problem, we under consumer essential nutrients vegetables, fruits, whole grains and plant oils. This leads to a loss in important nutrients our body needs to perform at its best. Try getting more of these 4 Nutrients Your Body May Be Missing to lead a more balanced lifestyle.
Calcium
Statistics say up to 44% of men and 75% of woman fail to meet the recommended 1000mg of calcium a day. Your body needs calcium to build healthy bones, stimulate muscle contraction, nerve transmission and to regulate blood pressure. Dairy is a good source of calcium, but there are other non-dairy options. Dark green vegetable, tofu, beans, almonds and coconut milk all packs high doses of calcium. You can reach the daily 1000 mg/day by consuming the following:
- 1 cup low fat milk – 300mg
- 1 cup kale – 140mg
- 1 slice swiss cheese – 200mg
- 1/4 cup almonds – 80mg
- 1 cup yogurt – 200mg
Vitamin D
Calcium absorption is dependent upon Vitamin D. The majority of Americans aren’t meeting their body’s needed 600 IU’s per day leading to low levels. Vitamin D keeps bones healthy and fights diseases like cardiovascular disease, certain types of cancer and autoimmune diseases such as multiple sclerosis and type I diabetes. Vitamin D is difficult to come by in foods but some of the best ways include salmon, mushrooms and eggs. You can find it fortified in some dairy products and orange juice brands.
- 3 oz salmon – 360 IU
- 1 cup mushrooms – 100 IU
- Eggs – 35% Vitamin D
Potassium
Potassium is an electrolyte that plays a role in blunting the harmful effects of salt on blood pressure. It’s necessary for balancing the fluid within cells, helps decrease bone loss and the risk of kidney stones. NHANES data indicates a whopping 97% of Americans don’t meet the daily recommended intake of 3500 mg a day.
- Medium baked potato – 1080mg
- Banana – 537mg
- 1 cup tomato juice – 820mg
- 1 cup yogurt – 470mg
- 1 cup shelled edamame – 340mg
Fiber
On average, 95% of Americans fall short of meeting the daily recommended 35g of fiber. Fiber regulates the health of the digestive tract and decreases the rick of diabetes, heart disease and certain types of cancers.
- 1/2 cup spinach – 7 g
- 1/2 cup quinoa – 4 g
- 1 apple – 4g
- 1/2 cup lentils – 9g
Eating a healthy balance of different types of wholesome foods is the best way to fuel your body with essential vitamins and minerals. Taking a daily multivitamin also helps fill gaps when food alone doesn’t cut it. Dr. Rich offers Nutrition Counseling and Supplementation as a cornerstone to help the body heal, maintain health, and perform better.