There’s a high probability that you need more of these 5 nutrients that we’re about to discuss here. Most adults don’t get enough of these nutrients. If you happen to fall under this category of adults, you can fix this problem by making sure you add more of these nutrients in your daily diet.
1. Calcium
This nutrient is very important to not only your bones but also your hearts and other muscles. Research has shown a strong link between getting enough calcium and lower blood pressure, as well as weight loss.
You need more calcium as you age. Adults between the ages of 19 to 50 need about 1,000 milligrams of calcium daily while adults from ages 5 and above need about 1,200 milligrams daily.
You can get calcium from calcium-fortified products, dark green leafy vegetables, nuts, and seeds.
2. Fiber
Fiber is very good for your digestion. It is also essential for lowering bad cholesterol and managing blood sugar levels.
On a daily basis, men between the ages of 19 to 50 and 51 and above need 38 and 30 grams of fiber respectively. Women between the ages of 19 to 50 need 25 grams of fiber daily while women between the ages of 51 and older need 21 grams.
Best sources of fiber include fruits, vegetables, and high-fiber whole grains. Beans, strawberries, and avocados are particularly very high in fiber
3. Vitamin A
Vitamin A just like you must have learned in school is a very essential nutrient for the eye. It is also essential for your immune system and many other things.
Vitamin A comes in two forms: as retinol (which is ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A.
To get more Vitamin A, make your diet more colorful. Foods like carrots, sweet potatoes, pumpkin, tomatoes, spinach, and sweet red pepper are very rich in Vitamin A.
4. Potassium
Potassium is an essential nutrient for your nerves and muscles. It plays a key role in maintaining muscles, nerves, and fluid balance. Potassium also promotes strong bones, and you need it for energy production. Getting enough potassium also hedges against high blood pressure.
Men and women age 19 and older need 4,700 milligrams of potassium every day.
If you have high blood pressure, check with your doctor or pharmacist about the medications you take to control it. Some drugs, including certain diuretics, make you lose potassium, so you need to compensate for the loss.
Yogurts, white beans, spinach, sweet potato, and broccoli are great sources of potassium.
5. Folic Acid
Folic acid is particularly important for women. It is the synthetic form of the B vitamin folate. Once you conceive, folic acid and folate, the natural form, help protect your baby against neural tube defects (and possibly cleft lip or palate) during the first 30 days.
Getting the recommended 400 micrograms of folic acid every day from supplements is a must for women who may become pregnant.
In addition to taking a folic acid supplement, women who could become pregnant should eat folate-rich foods including lentils, spinach, broccoli, enriched spaghetti, and orange juice.
Conclusion
There you go! 5 foods that you’re probably lacking in your diet. It’s always advisable to get these nutrients directly from the natural foods you eat daily than from supplements.
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