Maintaining optimal health requires a plethora of nutrients, each vital for our well-being. While acquiring supplements from the wellness store might seem like a convenient solution, many essential nutrients can be obtained through everyday dietary choices and habits.
Calcium
A deficiency in calcium heightens the risk of osteoporosis, a condition not to be taken lightly, as it can lead to back pain, fractures, and even life-threatening consequences. Additionally, inadequate calcium levels are associated with other health risks, such as hypertension, colorectal cancer, and diabetic bone loss. Therefore, ensuring adequate calcium intake is crucial. You can achieve this by consuming 300-500 milliliters of milk daily, along with 25 grams of soy-based products and 300-500 grams of leafy greens like bok choy and kale.
Zinc
According to the Mayo Clinic, women should consume 8 milligrams (mg) of zinc daily, while adult men should aim for 11 mg. However, the recommended upper limit for zinc intake for all adults aged 19 and over is 40 mg per day. Zinc deficiency not only affects the growth and development of children and adolescents but also compromises immune function, wound healing, male fertility, and cognitive function in the elderly. To ensure adequate zinc intake, include foods rich in zinc such as shellfish (especially oysters), wheat germ, oats, peanuts, and cheese in your diet.
Vitamin A
Vitamin A plays a crucial role in maintaining eye health. A deficiency in this vitamin increases the risk of conditions like dry eyes and night blindness and may even lead to testicular atrophy, reduced sperm count, and diminished vitality in men. To support eye health, incorporate foods rich in vitamin A into your diet, such as organ meats, fish liver oil, eggs, and dairy products. Additionally, consume foods high in provitamin A carotenoids like carrots, spinach, mangoes, pumpkins, broccoli, endives, and chicory.
B Vitamins
B vitamins are essential for overall health, and deficiencies can lead to various symptoms such as decreased appetite (vitamin B1 deficiency) and inflammation of the mouth and tongue (vitamin B2 deficiency). Foods like lean meats, organ meats, legumes, seeds, and nuts are rich sources of vitamin B1, while most foods contain vitamin B2 in abundance.
Vitamin D
Vitamin D plays a vital role in calcium absorption and utilization in the body. Deficiency in this vitamin increases the risk of conditions like osteoporosis, rickets, and osteomalacia. Moreover, recent epidemiological studies have found associations between vitamin D deficiency and various diseases, including cardiovascular diseases, diabetes, and tuberculosis. You can increase your vitamin D levels through sun exposure, dietary sources, and supplements.
Dietary Fiber
Long-term dietary fiber deficiency not only increases the risk of constipation but also correlates with obesity, diabetes, cardiovascular diseases, and colorectal cancer. Including a variety of whole grains, tubers, vegetables, and fruits in your diet can ensure an adequate intake of dietary fiber.
Balanced nutrition is fundamental for good health. While purchasing nutritional supplements from the wellness store can be beneficial, meeting your nutritional needs through dietary adjustments and habits can be equally effective and budget-friendly.
References:
Calcium
- Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
- The Recommended Dietary Allowance (RDA) for calcium for women 19-50 years of age is 1,000 mg daily; for women 51+, 1,200 mg.
Zinc
- Zinc is a trace mineral, necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system.
- The Recommended Dietary Allowance (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women.
Vitamin A
- Vitamin A is important for normal vision, the immune system, reproduction, and growth and development.
- The Recommended Dietary Allowance for adults 19 years and older is 900 mcg RAE for men (equivalent to 3,000 IU) and 700 mcg RAE for women (equivalent to 2,333 IU).
B Vitamins
Vitamin D
- Vitamin D is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis7.
- The Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years it is 800 IU (20 mcg) daily.
Dietary Fiber
- Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
- The Dietary Guidelines for Americans, 2020–2025 recommends that adults eat 22 to 34 grams of fiber each day.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.