7 Essential Vitamins and Minerals You Might Be Missing
Discover the seven essential vitamins and minerals you might be missing—and how simple foods like salmon, spinach, and avocados can supercharge your health and energy!
- Alyana Aguja
- 3 min read
Are you depriving yourself of vital nutrients that keep you energized and healthy? From Vitamin D for mood and bone support to Zinc for a strong immune system, many critical vitamins and minerals frequently fall between the cracks of our everyday diets. Learn how easy foods such as almonds, salmon, and green leafy veggies can help you regain your vitality and well-being!
1. Vitamin D – The Sunshine Vitamin
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Vitamin D is essential for healthy bones, immune health, and mood. Although important, many individuals lack it, particularly those with limited outdoor time or who live in cool climates. Natural sources of Vitamin D are fatty fish, such as salmon, fortified milk, and dairy products, and a mere 15 minutes of sunshine daily.
2. Magnesium – The Relaxation Mineral
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Magnesium assists in maintaining muscle and nerve function, blood sugar, and sleep. If you feel tired or get muscle cramps, low magnesium may be the reason. Munch on almonds, spinach, and black beans to increase your levels.
3. Iron – The Energy Booster
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Iron is essential to transport oxygen through your blood; a low level can cause you to be weak and fatigued. Women, particularly when menstruating, are at greater risk for low iron. Red meat, lentils, and spinach are great sources for maintaining iron levels.
4. Vitamin B12 – The Nerve Protector
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Vitamin B12 aids healthy nerve function and assists in producing DNA and red blood cells. Vegetarians and the elderly are more likely to be deficient as it’s largely found in foods from animals. Beef, eggs, and cereal with added calcium are the best ways to get adequate amounts of Vitamin B12.
5. Calcium – The Bone Builder
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Calcium is not only for children—it’s also important for having healthy bones and teeth your whole life. If milk isn’t your cup of tea, you can opt for tofu, almonds, and greens. Without sufficient calcium, you’re more susceptible to weak bones and fractures.
6. Zinc – The Immune Defender
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Zinc is essential for immune function, wound repair, and even your sense of smell and taste. Not enough zinc can result in frequent colds and sluggish healing of cuts. You can get it from eating oysters, pumpkin seeds, and chickpeas.
7. Potassium – The Heart Helper
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Potassium assists in regulating blood pressure, maintaining fluid balance, and facilitating adequate muscle contractions. Inadequate potassium leads to muscle weakness, cramping, and abnormal heart rhythms. Potassium-rich foods include bananas, sweet potatoes, and avocados, which are convenient to incorporate into your diet.