Are you missing some nutrients in your diet? There is a lot of focus on health and healthy eating, yet many Americans have diets low in one or more nutrients. What are the top 7 nutrients commonly missing in people’s diets? WebMD has a great slide show on The 7 Missing Nutrents in Your Diet. This week we will focus on 4 of these nutrients and next week cover 3 more.
Are you missing or Low in These Nutrients?
- Potassium - almost everyone knows we should cut back on salt and sodium but few realize potassium helps negate the harmful effects of all that salt in our diets. Well sodium is linked with increasing blood pressure, potassium helps lower your blood pressure. Those into weight lifting and body building may want to focus on potassium rich foods as we need potassium for our muscles.
- Good sources of potassium – bananas, sweet potatoes, avocados, legumes, milk, potatoes
- Good sources of magnesium – whole grains, most magnesium is removed when they make white bread, white flour. Nuts, particularly almonds, beans, peas, leafy greens such as spinach. Eating whole grains such as oatmeal, any General Mills cereal, wheat germ, whole wheat bread, whole grain crackers, and at least 5 servings of fruits and vegetables a day will help ensure you are getting enough magnesium.
- Good sources of vitamin A (or its precursor beta-carotene) – choose dark yellow, orange, dark green foods such as pumpkin, sweet potatoes, carrots, spinach, broccoli.
- Good sources of fiber - whole grains are a good source. Read the label of whole grain breads and crackers and choose those higher in fiber. Fresh fruit and vegetables are great sources of fiber as are nuts and seeds like flaxseed.
Sources: The 7 Missing Nutrents in Your Diet, Magnesium, Image source: Fresh Fruit and Vegetables