Even though people may believe that they are eating healthy diets, they may still be missing out on some essential vitamins and minerals that protect them from illness. These are the most common deficiencies found in adults today:
Vitamin A
20% of male and female diets are deficient in this vitamin. Typical symptoms of vitamin A deficiency is acne, fatigue, insomnia, immune impairment, and night blindness.
Vitamin B6
About 90% of females are deficient in vitamin B6, a vitamin that helps protect against eye inflammation, depression, mouth lesions, and anemia.
Vitamin C
Even though most people know how important vitamin C is to their health, they are still lacking it. 20-50% of diets don’t have the daily recommended amount (DRA) of vitamin C. This can lead to bleeding gums, depression, impaired wound healing, and joint pain.
Vitamin D
The most common demographic that lacks vitamin D are elderly women; 62% of their diets are not reaching the DRA. This can lead to diarrhea, insomnia, osteomalacia, and osteoporosis.
Vitamin E
Both males and females don’t reach the DRA of this vitamin; 23% of male and 15% of female diets are deficient. Vitamin E deficiency leads to poor reflexes, loss of position and vision sense, and shortened red blood cell life.
Essential Fatty Acids
Not enough people are getting enough essential fatty acids in their diets, it’s common across all demographics. Anything from dry skin and hair loss, to immune impairment and infertility can be attributed to low levels of essential fatty acids.
Calcium
Children aren’t the only ones who need to consume calcium, men and women are only reaching about 40-50% of their RDA. A lack of calcium leads to depression, insomnia, osteoporosis, and rickets.
Folic Acid
The average diet only contains about 60% of the DRA, and what’s interesting is that the DRA doubles during pregnancy. A lack of folic acid can lead to anemia, insomnia, shortness of breath, and neural tube defects in fetuses.
Magnesium
Both males and females are missing about 50% of their DRA of magnesium, one of the most vital nutrients for us. A lack of magnesium can lead to heart attack, hyperactivity, and muscular irritability.
Zinc
68% of diets are deficient in zinc, a mineral that protects your body from eczema, depression, delayed sexual maturity, high cholesterol levels, and immune impairment.
Fill Up On The Good Stuff
It’s not too late to start bulking up your diet with the right vitamins and minerals. Here are the best foods to naturally supplement your diet:
Salmon
Salmon is packed with Omega-3 fatty acids, just 100g of salmon contains 2.8g of Omega-3. It also contains high quality animal protein and vitamins like magnesium and B vitamins.
Kale
Kale is the king of leafy greens. Just 100g of kale contains 200% of the RDA of vitamin C, 300% of the RDA of vitamin A, and 1000% of the RDA of vitamin K1. It also contains large doses of vitamin B6, magnesium, potassium, and calcium.
Seaweed
There are many different varieties of vegetation in the sea, but it’s common name is seaweed. They contain tons of minerals like calcium, iron, and magnesium, as well antioxidants with powerful anti-inflammatory properties.
Garlic
High in vitamins C, B6, and calcium garlic is not just a great ingredient, it’s also great for you. It also lowers bad cholesterol, while raising good cholesterol, and has strong anti-cancer properties.
Shellfish
Because we needed an excuse to eat more of these delicious morsels. Clams alone are packed full of vitamin C, B-vitamins, and potassium. Just 100g of oyster has over 6 times the RDA of zinc, and large amounts of vitamin D. Perfect.
Potatoes
A single large potato is loaded with potassium and magnesium, as well as B vitamins and vitamin C. In fact, potatoes contain pretty much a little bit of everything a body needs to be the best it can be.
Liver
Compared to the organs, muscle meat is nutritionally very poor. Just 100g of beef liver contains over 50% of the RDA of B6, 634%(wow!) of the RDA of vitamin A, over 30% of the RDA of iron and zinc, as well as 29g of high quality animal protein.
Sardines
Like salmon, sardines a packed full with Omega-3s, but they also have plenty of vitamin D and calcium. These tiny fish are best eaten whole, bones and all, to get the most out of them.
Blueberries
Blueberries are widely regarded as a superfood because of their antioxidant properties, but they are also packed with vitamin A and vitamin C. It’s like there’s nothing they can’t do.
Egg Yolks
There’s a reason that eggs are known as nature’s multivitamin. They are not only full of protein and healthy fats, but they are also packed with vitamins. Amongst them are vitamins A and D, essential for maintaining a healthy body.
Dark Chocolate
Isn’t it great to get constantly reminded that chocolate is good for you? Dark chocolate with 70-85% cacao contains at least 67% of your RDA for iron, 58% your RDA for magnesium, as well as a great amount of zinc.
Supplements don’t need to come from a pharmacy anymore. Next time you want to give your diet a health kick, go for whole foods instead of pills.
http://authoritynutrition.com/11-most-nutrient-dense-foods-on-the-planet/
