A Few Nutrient You Might Be Deficient In

Generally, the normal routine diet of people does not meet with the required healthy diet for the proper functioning of the body. The lack of essential nutrients in the body can cause many severe health problems. Sometimes if you feel tired and experience some severe unpleasant symptoms, then you should evaluate your regular diet to check out the nutrient deficiencies in your life pattern. You can learn significant deficiencies in your diet by knowing some common nutrients that are deficient in the majority of people.

Iron (Women)

“Centre for Disease Control and Prevention” claims that many women about ten percent from ages twelve to forty-nine lacks proper healthy iron from their normal diet. The healthy and recommended nutritional allowance should be about 8 milligrams daily for men, about 18 milligrams daily for women of ages nineteen to fifty. The foods which have plenty of iron are iron fortifies cereals, dark chocolates, legumes, red meat, poultry, spinach, and seafood. If you are a victim of iron deficiency, then you should use supplements to overcome this deficiency.

Vitamin D

Vitamin D deficiency is considered most common than people thinks. A review was published in 2011 which claims that deficiency of Vitamin D is almost 42 percent all over the United States. Researchers show that this deficiency can cause cancer, heart diseases. It can also result in softness and weakness in bones. Required efficiency of vitamin D in adult’s age from nineteen to seventy is 15 micrograms and about 20 micrograms daily for adults exceeding from seventy. Vitamin D can be obtained from orange juice, milk, egg yolks, cereals, yogurt, and fish. Sunlight is the most efficient natural source for vitamin D.

Potassium

Potassium deficiency is also most common in people from various countries. From a review in 2012, results showed that only about two percent of the residents in the United States meet the recommended potassium nutrients issued by Dietary Guidelines, which is about 4700 milligrams per day. Some sources of potassium are nuts, milk, vegetables, legumes, and fruits. Recommended potassium level can be achieved by aiming to have about five servings of fruits and veggies.

Fiber

Naturally many foods which are a good source of potassium also contain fiber. Through a research by Harvard School, it was noted that fiber is consumed about 15 grams by adults in America which are considered as half of the essential fiber recommendation. Recommended fiber level can be reached by eating fruits, grains, vegetables, seeds, legumes, and nuts. It is also recommended to have fiber supplements on doctor’s advice.

Omega-3s

Many people lack the recommended level for Omega-3 fatty acids. The research was held in 2014 which showed that Omega-3s are responsible for brain health and development during childhood period. They are also essentially needed by our body to maintain heart health. Omega-3s are fatty acids. They are found plentiful in fishes including sardines, salmon, halibut, tuna, and anchovies. They are also present in algae, flaxseed oil, canola oil, walnut oil, soybean oil, pumpkin seed oil, walnut, pumpkin seeds and krill. It is recommended by “American Heart Association” (AHA) to eat fish at least two days in a week.