You may feel healthy and be physically fit, but it’s still highly possible for you to be deficient in certain important nutrients. These deficiencies can be difficult to determine on your own, unless you start displaying bothersome symptoms. One of the best ways to get ahead of these symptoms is to talk with your nutritionist or approach institutes such as BioBalance for professional testing.
Below are a few of the most common nutrients that many people are not getting enough of. If you feel that you’re lacking in any of these, you can always up your intake of food that are high in them. Although supplements are also great help, it’s always important to ask your doctor first before taking any.
What it is for: The most popular job of calcium is to keep your bones and teeth strong, but more than this, it’s also important in muscle function and hormone secretion. Calcium deficiency or hypocalcemia can cause osteoporosis in the long run.
Sources: Aside from dairy, you can get calcium from green vegetables, including cabbage, kale, and broccoli.
What it is for: Iron is an integral component of hemoglobin, which carries oxygen in red blood cells. Lack of iron can cause a depletion of red blood cells, resulting in anemia. If you’re feeling dizzy or you feel very tired after minimal physical exertion even if you’re fit, then you’re probably lacking iron.
Sources: Iron can be found in chicken liver, seeds, nuts, seafood, and dark leafy vegetables such as spinach.
What it is for: Do you cramp often? Then you’re probably not getting enough potassium into your system. Potassium helps in the smooth contraction and relaxation of muscles. Being an electrolyte, it is also important in the transfer of nerve impulses and in the over-all function of organs. It’s a must to always have just the right amount of potassium in the body: too little can cause hypokalemia while too much can result in hyperkalemia. Both are considered life-threatening conditions, and need immediate treatment.
Sources: Potassium needed by the body is often covered by food that you regularly eat such as bananas, tomatoes, potatoes, salmon, and avocados. Before taking potassium supplements, it’s always important to first speak to your doctor about it.
4. Vitamin D
What it is for: Vitamin D works hand-in-hand with calcium and aids in the latter's absorption. It is crucial in the creation of strong bones; without it, bones become brittle. Vitamin D also helps keep osteoporosis at bay.
Sources: Vitamin D has only a few food sources, including fatty fish such as tuna, salmon, and mackerel. The main source of Vitamin D is sunlight.
What it is for: Magnesium does a lot of work in your body, including keeping your nerve and muscle functions normal, balancing your immune system, and helping maintain a healthy heart rate. Lack of magnesium in the body can cause muscle weakness and lethargy, while severe deficiency can result in hallucinations, delirium, and numbness.
Sources: Aside from dark green and leafy vegetables, magnesium can be found in whole grains, milk, nuts, and fruits, and soy.
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