Get to Know Some Essential Nutrients
By Genevieve Smith
Essential nutrients are called just that for a reason. They’re needed for your body to function. While most American diets provide ample essential nutrients, certain food sensitivities or restrictive diets can affect intake. Get to know the essentials better by reading up below. If you learn you have a deficiency, allow this list to point you in the direction of whole foods which will come in handy.
The Essentials
Below are just a few of the essential nutrients needed for your body to function. Find out why, and where you can stock up on them!
Potassium - Needed for nerve function, muscle contractions, and the steady pulse of your heartbeat, potassium is vital to function. Avoid weakness and fatigue by finding it in leafy greens, root vegetables, avocados, squash and citrus.
Vitamin A - Famously abundant in carrots, Vitamin A is essential for eye health, bone growth and immunity. Avoid a deterioration in vision by stocking up on yellow and orange pigmented produce such as carrots and nectarines, which are high in retinol, a source of Vitamin A. Other handy foods include fortified cereals and dark leafy greens.
Vitamin B6 - Involved in the process of making serotonin, Vitamin B6 helps stabilize mood, also helping with metabolism and regulating blood sugar levels. You can get your fill from many sources, including fish, meat, poultry, legumes, fortified cereals and various fruits and vegetables.
Vitamin B12 - Anemia is a strong indicator of a B12 deficiency, as the vitamin is needed for healthy nerve and red blood cell function, as well as DNA production. Symptoms like fatigue and clouded thinking crop up when you’re low on the vitamin, which can happen easily if you’re on a vegan or vegetarian meal plan. Main sources are meat, fish, and dairy, but it’s also present in fortified cereals, a best bet for those on a restrictive diet.
Vitamin C - A deficiency can happen in those sensitive to citrus, but this is not the only source. Red peppers actually beat out oranges for Vitamin C levels, and it’s abundant in kale, Brussels sprouts, broccoli, and strawberries. You need the vitamin to absorb iron, which then plays a role in collagen production for healthy blood vessels, cartilage, muscles and bones.
While there are more nutrients essential to your health, consider this to be a starter pack. By eating a diet abundant in fruits and vegetables, as well as unprocessed grains and proteins, you can decrease the likelihood of any deficiencies in your body. May you take to the rainbow and -- happy eating!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Meridian, Idaho.