Many people think they usually eat a balanced diet. However, could there still be nutrients they are lacking? It’s possible. They might be unknowingly practicing selective eating. It’s important to pay attention to your regular diet and the actual foods you consume.

According to the American health and medical media 'WebMD,' nutrients that can easily be missed in a diet include potassium, magnesium, vitamin A, vitamin C, vitamin D, calcium, and fiber. Additionally, recent data from the Korea National Health and Nutrition Examination Survey (2022) shows that men consume less than the recommended levels of vitamin D, vitamin A, calcium, vitamin E, and potassium in that order, while women consume less than the recommended levels of vitamin D, vitamin E, calcium, vitamin A, and potassium in that order.

 

Our Korean people, both men and women, have the most insufficient intake of vitamin D. Vitamin D is a nutrient necessary for bones, muscles, and nerve fibers. It helps maintain the immune system in the best condition. This nutrient is well produced in the body when exposed to enough sunlight. However, excessive exposure to sunlight is not good for health. Instead, it can be obtained from foods such as salmon, mackerel, and mushrooms that are exposed to ultraviolet rays. It is also found in small amounts in liver, cheese, and egg yolks. Fortified ingredients are included in milk, cereal, and some orange juices.

Vitamin A affects vision, immunity, and tissues. Vitamin A includes two types of carotenoids: retinol and beta-carotene. It is abundant in orange and yellow fruits and vegetables such as sweet potatoes, carrots, and winter squash. It is also rich in spinach and broccoli. Vitamin E should be sufficiently consumed especially during seasonal changes, as immunity can weaken, making one more susceptible to various illnesses.

 

Vitamin E is a representative natural antioxidant. It strengthens cell membranes and enhances antibody production, preventing the infiltration of various viruses such as the flu. It protects cell tissues from harmful oxygen caused by ultraviolet rays or pollutants. It is good for preventing aging, maintaining skin elasticity, and relieving fatigue. It also helps prevent Alzheimer's disease, Parkinson's disease, cancer, and heart disease. However, there are studies indicating that excessive intake can be harmful. It is best to obtain vitamin E primarily through food sources. It is abundantly found in spinach, sweet potatoes, sunflower seeds, and olive oil.

 

Calcium helps strengthen teeth and bones. It also plays an important role in muscles, including the heart, and when taken together with potassium and magnesium, it can help prevent high blood pressure. It can be sufficiently obtained through dairy products, canned salmon, kale, and broccoli. It is 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 is also necessary for proper muscle and nerve function. It is found abundantly in milk, potatoes, sweet potatoes, bananas, avocados, and legumes.

Depending on the person, magnesium, vitamin C, and fiber may be deficient. Magnesium is abundant in spinach, beans, peas, whole grains, and nuts (especially almonds). People with poor stomach health, type 2 diabetes, excessive alcohol consumption, or older adults are at higher risk of magnesium deficiency. Vitamin C can help alleviate cold symptoms. It is found abundantly in many fruits and vegetables. It promotes the growth of bones and tissues and helps protect cells through its antioxidant action.

 

Fiber can be adequately obtained through whole grains, beans, vegetables, and fruits. Foods rich in fiber help lower cholesterol and maintain regular eating habits. They may also help reduce the risk of heart disease, diabetes, and certain cancers. If you want to lose weight, it is advisable to consume additional dietary fiber. Feeling full can help reduce the amount of food intake.

 

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Our citizens, both men and women, tend to have insufficient vitamin D intake.

Vitamin D is said to be found in mackerel, salmon, mushrooms, and other foods.

You can absorb vitamin D through sunlight, and

It is said that you should pay a lot of attention to vitamin, calcium, and potassium intake.