We all have good intentions about eating healthily but sometimes life gets in the way and this means that we start to miss out on the vitamins that we really need. Skipping meals and reaching for fast food means that our body is sometimes starved of certain nutrients. Here are some vital nutrients you might be missing out on and some ways to ensure you can get them through your diet.
1. Omega 3
Omega 3 are essential fatty acids and they're vital for cognitive function. They're also credited with helping to ease conditions such as arthritis. Take a cod liver oil supplement or increase your intake of oily fish and hemp milk to ensure you get enough omega 3 in your life.
If you're a vegetarian or vegan then getting enough iron in the diet can be a challenge. We are advised to limit our red meat in-take anyway and there are other ways to get your iron fix for example by eating spinach. However, iron is a little harder to absorb through foods like spinach so you may want to add a supplement to your diet, especially if you don't eat meat at all.
Selenium is a powerful mineral that can help boost immunity and help combat cancer and heart disease. The trouble is, most of us aren't getting enough. There are many delicious foods through which you can ensure you get enough selenium. Brazil nuts, tuna, salmon, eggs and sunflower seeds are just a few of them.
4. Vitamin B
Vitamin B is great for those menstrual mood changes so if you suffer from the blues at that time of the month, get some vitamin B in your diet. Also, studies show that our hectic lifestyles are using up this vitamin faster so it's wise to top-up through your diet. There are different B vitamins for example, B9 is also known as folic acid and is essential for cell growth. Foods rich in B9 include nuts, beans and green leafy vegetables. B3 aids digestion and can be found in fish, chicken and peanuts. B2 is essential for your metabolism and can be found in kidney beans, potatoes and fish.
5. Vitamin D
Vitamin D supports bone health and immunity. Vitamin D3 is contained in animal products and are better absorbed by the body. If you're a vegetarian or thinking of becoming one, you should look for supplements with high D3 levels to ensure you get enough of this vital nutrient.
6. Vitamin C
Are you getting enough Vitamin C in your diet? We're often told to drink some OJ when we have a cold or to prevent it in the first place but there are many other reasons to ensure you get enough Vitamin C in your diet. Lack of Vitamin C can cause fatigue, mood changes, muscle aches and dry skin and hair. Not getting enough Vitamin C will also mean that the body will be unable to fight those nasty infections. Chilli peppers, red bell peppers, kale, broccoli and papaya are just some of the ways to get some vitamin C in your diet.
Zinc deficiency is a serious problem in many developing countries and can stunt growth and impair cognitive function. It can also lead to macular degeneration and nerve damage. Be sure you're getting enough zinc by eating oysters, spinach, cashew nuts, dark chocolate, mushrooms, pumpkin seeds and lean beef and lamb.
Of course, taking a multivitamin will help for when life gets a little too frantic and you just don't have the time to eat all the foods that contain these vital nutrients. How do you ensure you don't miss out on vital nutrients?