6 Important Nutrients You Might Need More Of

Let’s take a look at some important nutrients that are often overlooked, and the best foods and supplements to help you reach your daily dose.

Vitamin D

Vitamin D deficiency is a global health issue: about one billion people worldwide have vitamin D deficiency, while 50% have some level of vitamin D insufficiency.

The sun is the body’s main source of vitamin D, so a lack of adequate sunlight is usually the main cause of a low vitamin D status. With more and more time being spent indoors, people are becoming increasingly low in vitamin D. People who spend most of their time inside, such as the elderly, or those who live in places with longer winters are at a greater risk of low vitamin D status.

Low vitamin D can also be more prevalent in people with darker skin, because pigmentation can reduce vitamin D production in the skin from sunlight.

Vitamin D plays a crucial role in bone metabolism and calcium absorption, so getting enough vitamin D can help maintain healthy bones and teeth.

Iron 

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people.

Women of childbearing age are even more susceptible to low iron status due to the iron that is lost during menstruation. A recent study found that one in two pregnancies are affected by low iron intakes, and yet 40% of the women in the study had never had their iron levels checked.

People who eat a plant-based diet are also at a greater risk of being low in iron because they will only consume non-haem iron, from plants, which is not absorbed by the body as easily as haem iron, which is found in animal products.

-Foods that contain iron:

Meats, poultry, and seafood are the richest sources of heme iron — an absorbable form of iron. Fortified grains, nuts, seeds, legumes, and vegetables contain non-heme iron

Vitamin B12 

Your body’s ability to absorb vitamin B12 decreases with age, so older adults are also at a greater risk of low vitamin B12 status. More than 20% of older adults may not be getting enough vitamin B12

-Foods that contain B12: 

Vitamin B12 is found in a wide variety of animal foods and is added to some fortified foods. Most plants – other than algae – do not have any vitamin B12 unless they are fortified with it. The best sources of vitamin B12 are beef liver and clams. Fish, meat, poultry, eggs, and other dairy products contain some vitamin B12 as well

-Plant based diets & vitamin B12:

Because most plants do not make vitamin B12, those who subscribe to a plant-based diet may need more vitamin B12 if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement.

Calcium

Calcium isn’t just important as a child for “helping your bones develop.” It’s important in every stage of your life

Calcium is the main mineral found in bones, and it is the most important mineral for bone health. Because old bone tissue is constantly being broken down and rebuilt with new bone tissue, it’s important to consume calcium daily to help maintain bone strength

-Foods that contain Calcium:

Calcium-rich foods are dairy products, especially hard cheese. Nuts and seeds are also rich in calcium, especially almonds, sesame, and chia seeds. Calcium-rich vegetables include kale, broccoli, watercress, and spinach.

If you struggle to consume enough calcium through your diet, consider taking a supplement

Magnesium

Magnesium is an important mineral that plays a role in over 300 enzyme reactions in the body. Magnesium is essential for bone mineralization, helps muscle contraction and relaxation, and supports energy metabolism in the body.

It is a heart-healthy mineral too – helping to support a normal heart rhythm. Magnesium also plays a vital regulatory role in the central nervous system and supports nerve cell function. It can help with occasional stress and a calm, relaxed mood

Essential fatty acids

Essential fatty acids are “good fats” that must be provided by food or supplements. Omega-3 fatty acids are particularly important for supporting heart and cardiovascular benefits.

A significant number of American adults fail to meet the recommendations for essential fatty acids intake. Fast foods and other convenience foods – have upset the traditional dietary balance of omega-3s and omega-6s. Trans fats, found in partially hydrogenated oils, interfere with how the body normally uses omega-3s and omega-6s.

-Foods that contain Omega-3 Fatty Acids:

Many foods are rich in omega-3 fatty acids. The best sources of omega-3s are fatty fish, such as salmon, trout, and shellfish. Walnuts, chia seeds, hemp seeds, and flaxseeds are also great sources of this nutrient.

It can be difficult to get adequate amounts of essential fatty acids from diet alone, so consider including a supplement in your daily routine.