Are you getting enough nutrients? According to recent research, more than 5 billion people worldwide aren’t, particularly when it comes to seven key nutrients. If you’re wondering how to ensure you’re fueling your body right, here’s a fun and easy guide to adding these essential vitamins and minerals to your diet!
1. Calcium
Strengthens bones and teeth
Where to get it: Dairy products, leafy greens like spinach and kale, tofu, sardines, and fortified alternatives like soy milk or almond milk. Calcium is essential for building strong bones and maintaining heart, muscle, and nerve function.
2. Folate
Key for cell growth and function, especially during pregnancy
Where to get it: Beans, peas, lentils, dark leafy greens, and enriched grains like pasta and bread. Folate is your body’s best friend when it comes to healthy red blood cell production and overall growth.
3. Iodine
Crucial for thyroid function and brain development
Where to get it: Iodized salt, fish, seaweed, dairy, and eggs. Your thyroid will thank you! Keep your metabolism in check by incorporating iodine-rich foods into your diet.
4. Iron
Vital for transporting oxygen throughout the body
Where to get it: Red meat, beans, lentils, spinach, potatoes, and fortified grains. Whether you’re an athlete or just want to feel more energized, iron helps keep your energy levels up by supporting healthy blood cells.
5. Magnesium
Supports muscle function, nerve health, and metabolism
Where to get it: Nuts, seeds, whole grains, legumes, and dark leafy greens. Magnesium is a powerhouse nutrient that helps regulate blood sugar and promotes muscle and nerve function.
6. Niacin
Important for nervous and digestive systems
Where to get it: Turkey, chicken, brown rice, salmon, and pumpkin seeds. If you want healthy skin and a properly functioning nervous system, add niacin to your list!
7. Riboflavin
Boosts energy metabolism and maintains healthy skin
Where to get it: Eggs, dairy, meat, and green vegetables. Riboflavin helps turn your food into energy, so you can stay active throughout the day.
How Can You Make Sure You’re Getting Enough?
Experts recommend eating a colorful variety of fruits, veggies, nuts, seeds, and whole grains to cover all your nutrient bases. Not only will this help you get these seven key nutrients, but you’ll also benefit from an overall healthier diet. Plus, variety keeps meals exciting and fun!
By incorporating these nutrient-rich foods into your diet, you’ll feel better, have more energy, and help prevent deficiencies that can affect your health long-term. So, grab a snack and get started today!
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