When figuring out what to have for your meals, you probably think of filling your plate with macronutrients: protein, carbs, and fat. But, you may not be eating enough nutrients like fiber, Vitamin D, calcium, and potassium. Many processed foods are high in added sugars, salt, and saturated fat, but low in essential nutrients. Also, many diets cut out certain food or food groups, which leave you lacking in essential nutrients. Here are the nutrients you should be getting in your diet.
Calcium
Not only does calcium support bone health, it’s important for muscle and nerve function, hormone balance, and blood vessel health. Some great sources of calcium are cow’s milk, fortified plant-based milk, dark leafy greens, and chia seeds.
Fiber
Eating more fiber can help you loose weight and it reduces the risk for heat disease. Look for fiber in fruits, veggies, whole grains, and legumes.
Potassium
Potassium, an electrolyte, helps control the balance of fluid in the body and it offsets sodium. Potassium is especially important for athletes because it’s involved in the storage of carbs to help fuel muscles and not getting enough of it leads to muscle cramps. Great sources of potassium include bananas, avocados, sweet potatoes, spinach, and beans.
Vitamin D
During the winter, people’s Vitamin D levels drop due to less exposure to the sun. Vitamin D helps our bodies absorb calcium, maintain strong bones, ensure proper muscle and nerve function, and it leads to a healthy immune system. It can be found in fatty fish and fortified dairy.
