You eat a pretty healthy diet, right? You aim to curb sugar, watch your fat intake, and get plenty of protein and fiber. But have you considered whether your diet is sufficient in all the vitamins and minerals your body needs to function? Vitamins and minerals are a key component of good nutrition, but most Americans are deficient in at least one of them. Unlike macronutrients (i.e. carbohydrates, fats, and proteins, which your body derives energy from), micronutrients—those vitamins and minerals—give our bodies what they need to produce enzymes and hormones.
Even in developed countries like the United States, a person who isn’t eating a diet with lots of variety risks becoming deficient, according to the World Health Organization. Some of these deficiencies won’t necessarily cause a dangerous health condition, but they could leave you feeling low on energy, unable to think clearly, or simply not at the top of your game.
If you think your diet could be lacking, don’t worry. Adding a food source or two of these crucial vitamins and minerals on a regular basis could help you feel like your best self.
Consider these seven common nutrients for deficiencies and what foods you might want to add to your diet.
Vitamin D: Most people know vitamin D as the sunshine vitamin because your body is able to create it when you’re exposed to sunlight. But if you’re not spending 30 minutes outside in the sun every day, you may need to rely on food sources or else you could find yourself dealing with weak bones and a weak immune system. Sources of vitamin D include fatty fish, such as mackerel and salmon, as well as egg yolks or fortified milk.
Calcium: You’ve probably heard that calcium is good for strong bones and teeth—which it is. But your body also uses calcium to help your blood clot and your muscles function. Many people don’t get enough calcium, and although dairy products are considered the go-to sources, you can also get calcium from leafy greens, such as spinach; cruciferous vegetables, such as broccoli; or nuts, such as almonds.
Magnesium: If you’re having trouble finishing a workout, then consider whether you’ve been taking in enough sources of magnesium. Magnesium is a mineral you need for energy production, but it does more than that—it ensures you muscles function properly without cramping up. Sources of magnesium include lots of nuts and seeds, such as almonds, cashews, pumpkin seeds, or sunflower seeds, as well as leafy greens, legumes, and whole grains.
Iron: As its name might have you believe, iron keeps you strong. This mineral is necessary for transporting oxygen through your blood to every cell in your body. Without enough iron, your cells lack oxygen, and your whole body suffers for it. Iron is also necessary for maintaining a strong immune system. Beef and poultry are rich sources of iron, but plenty of plant foods contain iron too: beans, lentils, soy, and spinach. However, if you’re vegetarian, you may need to consume extra iron, as plant-based iron doesn’t absorb as easily into the body as animal-based iron does. Try eating your plant-based iron sources with some vitamin C, which will boost absorption.
Vitamin B12: Just hearing of vitamin B12 might be enough to put a little pep in your step. Vitamin B12 helps your body convert food into energy, and if you’re lacking B12, your body may not be getting adequate mileage even with the fuel it’s getting. Vegetarians and vegans are prone to vitamin B12 deficiency as it’s found only in animal products, such as meat, fish, eggs, and dairy, but plenty of plant-based foods are fortified with it, including cereal and nut milks.
Vitamin A: No vitamin deficiency could be considered good, but with all the purposes that vitamin A serves in your body, it’s especially bad to think that so many people are lacking this nutrient. The National Institutes of Health estimates about half of Americans are deficient in vitamin A. This nutrient supports good vision, vibrant skin, and a healthy immune system. Go-to sources of vitamin A are orange foods like carrots and sweet potatoes. However, another great source is leafy greens like spinach or kale.
Potassium: Ever have a bad muscle cramp? It might a sign of potassium deficiency. Your body relies on potassium to maintain its fluid balance that supports muscle contractions. Potassium can even counter effects of a high-sodium diet, which raises your blood pressure. Great sources of potassium include bananas, potatoes, sweet potatoes, dates, spinach, and beans.
