Are these nutrients lacking in your diet? (Missing Nutrients) Let's talk about this!

When we think about staying healthy, most of us first think about "things we shouldn't eat," right? Things like "oil is not good" and "sugar is not good" are the ones we worry about the most. But did you know that when we only think about the things we should eliminate from our diet, we actually miss out on many essential nutrients that our bodies need? Dietary deficiencies like this are common, even for those who think they eat well and are careful.

In fact, there are 7 major nutrients that we are unaware of. They are calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin E. These are essential for the body. But don't worry. Before you go to the pharmacy and buy a bunch of vitamin pills without asking a doctor, there are simple, healthy ways to add these nutrients to your diet. Let's see how.

1. Calcium

We've all heard since school that calcium is good for bones and teeth, and that we get calcium from drinking milk. But calcium doesn't stop there. In addition to strengthening our bones, calcium is essential for maintaining a healthy heart rhythm, muscle function, and much more.

How much calcium do you need per day?

It changes with age.

• Adults up to age 50: 1,000 milligrams per day.
• For people over 50 years old: 1,200 milligrams per day.

But if you are at risk for osteoporosis , a bone-thinning disease, talk to your doctor. He or she may recommend a higher dose.

Calcium is easily obtained from milk and dairy products. But if you don't like to drink milk, or if you have problems with it, don't think that calcium pills are the solution. There are many other ways to get calcium.

2. Potassium

"People don't really know much about potassium," nutritionists say. "Most people don't even realize how important it is, especially for maintaining healthy blood pressure." Potassium is also essential for fluid balance in our bodies, and for nerve and muscle function.

An adult should get 4,700 milligrams of potassium per day. Potassium is actually found in many foods, such as fruits and vegetables. So it might seem easy to get the amount you need. But the problem is, most people don't eat enough fruits and vegetables.

When we think of bananas, we think of potassium. But there are other good ways to get potassium.

3. Fiber - Fiber

You've probably heard a lot about the health benefits of fiber, or what we call it, this nutrient. But when it comes to bowel function and constipation, many people think that fiber is something to worry about as you get older.

So, what does fiber really do? In addition to preventing constipation, fiber also helps protect against heart disease, type 2 diabetes, and some types of cancer. It's also important for those trying to lose weight because fiber-rich foods help you feel full and are low in calories.

How much fiber do you need per day?

• Women (ages 19-50): 25 grams per day
• Women (age 51+): 21 grams per day
• Men (ages 19-50): 38 grams per day
• Men (age 51+): 30 grams per day

Foods high in fiber include whole grains, legumes (chickpeas, lentils, and beans), vegetables, and fruits. Black beans, sweet potatoes (with skin), pears, and bran bread are especially high in fiber.

4. Magnesium

Magnesium is another important nutrient involved in all processes in our body. Magnesium is essential for strengthening bones, maintaining a healthy immune system, and for the functioning of the heart, muscles, and nervous system.

How much magnesium do you need per day?

• Women (ages 19-30): 310 milligrams per day
• Women (age 31+): 320 milligrams per day
• Men (ages 19-30): 400 milligrams per day
• Men (age 31+): 420 milligrams per day

The best sources of magnesium are Brazil nuts, whole grains, fish like halibut, and almonds .

5, 6, 7. Vitamins A, C, and E

All three of these vitamins are very important for our health.

Vitamin A

We know that this is very good for eyesight. Not only that, but vitamin A is also essential for immunity and tissue growth in the body. An adult man needs 900 micrograms per day and a woman needs 700 micrograms . Yellow and dark green vegetables and fruits like sweet potatoes, carrots, and spinach are rich in vitamin A.

Vitamin C

Vitamin C is a powerful antioxidant that strengthens the immune system. It prevents damage to the body's cells. It also helps produce collagen, which is essential for bones and cartilage. An adult man needs 90 milligrams per day and a woman needs 75 milligrams . You can get vitamin C from things like red bell peppers, oranges, strawberries, and broccoli .

Vitamin E

When many people cut down on high-fat foods to stay healthy, they also avoid foods rich in vitamin E. This is because vitamin E is mostly found in nuts, seeds, and oils . It is also a powerful antioxidant. Therefore, it is important to reduce bad fats (saturated and trans fats) and add some good fats (unsaturated fats) to your diet. An adult needs about 15 milligrams of vitamin E per day. It is found in things like sunflower seeds, almonds, and peanut butter .

Other nutrients that need special attention

Some special groups need to think more about these nutrients.

• Vitamin D: Vitamin D is essential for the body to absorb calcium. Our body produces vitamin D when exposed to sunlight. Therefore, people who do not go outside much, always wear sunglasses, and have dark skin can develop vitamin D deficiency.
• Folic Acid: This is essential for women during pregnancy. This helps reduce the risk of birth defects in the baby. Although lentils, spinach, and broccoli contain folic acid, it is important for pregnant women to take folic acid tablets as recommended by their doctor.
• Iron: Iron is especially important for young women and pregnant mothers. Foods like meat, spinach, chickpeas, and soybeans contain iron.
• Vitamin B12: This is essential for the production of red blood cells. As we age, our ability to absorb vitamin B12 from food decreases. Therefore, everyone over the age of 50 should consider consuming foods containing vitamin B12 or taking a supplement as advised by their doctor.

Can't this deficiency be compensated for with supplements?

You might think that it would be easier to get all this in a vitamin pill than to worry about finding food. But experts say that supplements should be a last resort.

Supplements are meant to be taken in addition to a healthy diet, not as a replacement for it. In fact, studies have shown that supplements do not provide the same nutritional benefits as natural foods.

True, in some cases your doctor may recommend a supplement. For example, if you are at risk for osteoporosis, they may tell you to take a calcium and vitamin D supplement.

But remember, never take supplements on a whim. Some nutrients can be toxic to the body if taken in excess. So, look at your diet and talk to your doctor to decide if you really need a supplement.

How do I know if I'm getting enough of these nutrients?

It's not easy to know exactly whether I'm getting all of these nutrients. When you look at the label on a food package, there is information about things like fiber and vitamin C, but it's hard to find information about everything else, like potassium and magnesium.

So what's the solution? Do you have to write down everything you eat in a book, weigh it on a scale, and calculate it with a calculator? No, experts say you don't have to. "Don't worry too much about exact calculations," they say.

Instead, try to eat a variety of foods. Focus on fruits, vegetables, and whole grains. That's the best way to get all the nutrients your body needs. Again, don't just think about what's not good to eat. Instead, think about what good things you can add to your diet. Don't eliminate a food completely just because it has a little oil or a little sugar. It may contain other important nutrients that you really need.