“I eat a balanced diet”… But are there still nutrients my body lacks?

Many people believe they eat a balanced diet. But could there be nutritional deficiencies? It's possible. You might be a picky eater without even realizing it. It's important to pay attention to your regular diet and the foods you actually consume.

According to the American health and medical media outlet WebMD, nutrients that can easily be missed in the diet include potassium, magnesium, vitamin A, vitamin C, vitamin D, calcium, and fiber. In addition, according to the recent National Health and Nutrition Survey (2022), men were found to be consuming less than the standard amount of vitamin D, vitamin A, calcium, vitamin E, and potassium, in that order, while women were consuming less than the standard amount of vitamin D, vitamin E, calcium, vitamin A, and potassium, in that order.

 

Our population, both men and women, is particularly deficient in vitamin D. Vitamin D is essential for bones, muscles, and nerve fibers, and it helps maintain a healthy immune system. The body naturally produces this nutrient with sufficient sunlight exposure. However, too much sunlight can be detrimental to your health. Instead, eat foods exposed to UV rays, such as salmon, mackerel, and mushrooms. Small amounts are also found in liver, cheese, and egg yolks. Fortified forms of vitamin D are also found in milk, cereals, and some orange juices.

Vitamin A affects vision, immunity, and tissue health. It contains two types of carotenoids: retinol and beta-carotene. It's abundant in orange and yellow fruits and vegetables, such as sweet potatoes, carrots, and winter squash. Spinach and broccoli are also rich in it. Vitamin E is especially important during seasonal changes, as a weakened immune system can make you more susceptible to various illnesses.

 

Vitamin E is a representative natural antioxidant. It strengthens cell membranes and boosts antibody production, preventing the invasion of various viruses, including the flu. It protects cell tissue from harmful oxygen radicals from UV rays and pollutants. It is also beneficial for preventing aging, maintaining skin elasticity, and relieving fatigue. It also helps prevent Alzheimer's disease, Parkinson's disease, cancer, and heart disease. However, some research suggests that excessive intake can be harmful. It's best to get vitamin E through food, as it's abundant in spinach, sweet potatoes, sunflower seeds, and olive oil.

 

Calcium strengthens teeth and bones. It also plays an important role in muscles, including the heart. When consumed together with potassium and magnesium, it helps prevent high blood pressure. You can get enough calcium through dairy products, canned salmon, kale, and broccoli. It's important to note that vitamin D is necessary for proper calcium absorption.

 

Potassium is good for blood pressure and helps reduce the risk of kidney stones and bone loss. It's also necessary for proper muscle and nerve function. It's abundant in milk, potatoes, sweet potatoes, bananas, avocados, and beans.

Some people may be deficient in magnesium, vitamin C, and fiber. Magnesium is abundant in spinach, beans, peas, whole grains, and nuts (especially almonds). People with gastrointestinal problems, type 2 diabetes, heavy drinkers, and older age are at higher risk for magnesium deficiency. Vitamin C can help alleviate cold symptoms and is abundant in many fruits and vegetables. It promotes bone and tissue growth and helps protect cells with its antioxidant properties.

 

Fiber can be found in abundance through whole grains, beans, vegetables, and fruits. Fiber-rich foods are beneficial for lowering cholesterol and maintaining regular eating habits. They may also help reduce the risk of heart disease, diabetes, and some cancers. If you're trying to lose weight, consuming more fiber is beneficial. It can help reduce food intake by making you feel full.

 

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Both men and women in our country have insufficient intake of vitamin D.

Vitamin D is said to be found in mackerel, salmon, mushrooms, etc.

You can also absorb vitamin D through sunlight.

They say you should pay close attention to your intake of vitamins, calcium, and potassium.