6 Nutrients You May Not Be Getting Enough Of

When you are determined to lose weight, you will surely feel tempted to limit the number of calories you eat.

You may also reduce the intake of certain types of food and this means that your are not getting your fill of essential vitamins and minerals.

Don’t get me wrong, I’m a „pro weightloss” person but I also think that one should not forget that an appropriate diet consists of a series of important nutrients.

Magnesium

We need this element for a normal muscle and nerve function. Magnesium keeps our heart healthy, regulates blood sugar levels, supports the immune system and keeps bones strong. The main food sources from which you can get it are almonds, spinach and other leafy greens, salmon, cashews, soybeans, pinto beans, brown rice, lentils, bananas and yogurt.

Recommended daily intake (RDI): 310 mg

Zinc

We need zinc for a strong immune system. Zinc intake is also necessary when you want to heal and protect your skin and increase brain activity. The main foods which you should consume if you want to get it are the lean beef, oysters, crab, chicken (dark meat), beans, yogurt, cashews and sunflower seeds.

Recommended daily intake: 8 mg

Iron

Our body needs iron in producing hemoglobin, a substance in red blood cells that enables oxygen to be carried throughout the body. You can get the best iron dosage by eating spinach, oats, lentils, chicken, tofu, oysters, barley, baked potato with the skin, peanuts and flaxseed.

Recommended daily intake: 18 mg

Folate

This element is essential when you are about to become a mother. However, it is also necessary for all people in order to make DNA and RNA, the building blocks of the cells in our bodies.

Folate will stimulate the production of red cells, prevent anemias as well as cancerous cells from forming. To get the recommended dose of folate you should consume peanuts, beef liver, beans, spinach, corn, asparagus, avocado, papaya and broccoli.

Recommended daily intake: 400 mcg

Calcium

We need calcium for strong bones and teeth, daily body functions like muscle contraction and relaxation, blood clotting and the transmission of nerve impulses. The calcium intake can be raised by a daily consumption of dairy products such as milk, yogurt, and cheese, fortified orange juice, almonds, leafy greens like kale, sardines, tofu, tahini, salmon, soy milk, broccoli and black beans.

Recommended daily intake: 1,000 mg

Vitamin D

We need this vitamin in order to stimulate the absorption of calcium, an element which is essential for bone growth and proper neuromuscular and immune function.

itamin D reduces inflammation and, together with calcium, can prevent osteoporosis. The main food sources from which you can get it are salmon, tuna, mackerel, cod liver oil, beef liver, cheese.

Recommended daily intake: 600 IU (15 mcg)

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