Does Your Diet Provide Enough of These 10 Vitamins and Minerals?
In an ideal situation, you would be able to get all of the necessary vitamins, minerals and nutrients from your diet. Reality is often far from ideal, which can leave your body lacking what it needs for optimal function. Using supplements is a simple and effective way to ensure you are meeting nutritional needs.
Why does it matter? Well, small deficiencies may never present a problem, but larger ones can contribute to complications such as fatigue, confusion and a weakened immune system. These 10 nutrients are all essential to proper health but are lacking in many diet plans.
1. Folic Acid
Unless you eat a lot of green, leafy vegetables or citrus fruit, you may not be getting enough folate. That can be problematic since the body needs it to absorb the nutrients. A deficiency in this vitamin has been linked to increased rates of birth defects, heart disease and certain types of cancers. One great thing about the Thrive experience is that the supplements each provide a healthy dose of folic acid.
2. Magnesium
Nuts and seeds are primary sources of magnesium, with a serving of pumpkin seeds providing a third of your daily recommended dose. However, most adults probably don’t eat enough seeds on a daily basis to get enough from diet alone. Unfortunately, that can affect the body’s ability to produce energy and convert glucose.
3. B12
If you are suffering from general fatigue, you may not be getting enough vitamin B12 from your diet. Vitamin B12 is involved with a host of important biological processes, including:
• The formation of red blood cells
• Cell metabolism
• The production of DNA
• Nerve function
Vitamin B12 deficiency is much more likely in plant-based diets since it is most commonly found in poultry, fish and dairy products. However, many cereals are fortified with it, and it is also readily available in supplement form.
4. Chromium
This trace mineral has gained popularity recently thanks to its apparent ability to support metabolism levels and insulin regulation. While chromium is readily available in many different foods, some individuals choose to take it in supplement form. It is particularly popular among those looking to lose weight or manage mild fluctuations in blood sugar.
5. Coenzyme Q10
There is a growing body of evidence to support the use of CoQ10 supplements. This naturally-occurring nutrient is a powerful antioxidant with many purported health benefits. As such, it helps prevent cells from structural damage. Current research has provided a link between CoQ10 and lower rates of heart disease and certain types of cancer, as well as a slower progression of Alzheimer’s disease.
6. Vitamin A
You may be most familiar with vitamin A for its connection to eye health. This fat-soluble vitamin combines with a protein within the body to produce rhodopsin, which enables color and low-light vision. It also offers protective benefits to the eye tissue.
7. Iodine
This mineral plays a large role in hormone production and regulation within the body. It is also involved in fetal development. Iodine is plentiful in certain shellfish, which is just another reason to up your seafood intake to two or more servings per week.
8. Calcium
Calcium is the most plentiful mineral in the body, which is a good thing. I ti s necessary for healthy bones, teeth and tissues. It also supports cardiovascular health. While calcium is plentiful in a wide range of foods, many adults still do not get enough through diet alone.
9. Vitamin D
The body uses vitamin D to absorb and utilize calcium, making it a key factor in maintaining healthy bones. It has many other benefits, such as supporting the immune system and promoting healthy pregnancies.
10. Zinc
Zinc is a trace mineral and antioxidant that the body uses to support healthy cell division. It must be consumed through diet or supplementation. There is some evidence that zinc promotes a stronger immune response and can help regulate hormone and blood sugar levels.
A balanced diet is critical to maintaining your health. If you are not getting sufficient amounts of these 10 nutrients, then you should consider supplementation.
