We all have diets to follow, but that doesn’t mean all diets are created equally! After all, we have our likes and dislikes, and that can mean we cut various foods out or don’t eat them in the right amounts. However, when these foods are not replaced, we can lose out on the vital nutrients we need to lead healthy lives.
And because of this fact, there’s a good chance your diet is missing a few things right now. But don’t worry, this is easy to fix! Depending on your plans right now, you might need to make a few different tweaks here and there, but as long as you’re prioritising the inclusion of the vitamins and minerals below, you’ll be just fine.
Calcium
Calcium is the mineral we all hear a lot about when we’re kids, because we need to grow big and strong with healthy bones! However, as an adult, Calcium seems to become less and less of an issue, despite how easy it is to become deficient in it.
And seeing as low Calcium levels not only causes brittle bones but potentially brain damage as well, it’s a good idea to check how much you’re consuming right now. For adults between the age of 19 and 50, about 1000mg per day is the recommended amount
Iron
Iron is a key mineral for the body, as it’s one of the main nutrients that help us to produce healthy blood and keep our organs pumping strong for the rest of our lives. However, Iron is one of the easiest minerals to miss out on, especially if you eat a low meat (vegetarian or vegan) diet.
Men need about 8mg of iron per day, and women need about 18mg, depending on age – are you getting enough? And what can you do to change this? Well, companies like Superior Farms will succinctly explain where best to get a good amount of Iron from food: red meat! But if you don’t want to include more meat in your diet, you’ll be able to find Iron in leafy green vegetables, such as Kale and Broccoli.
Vitamins A and D
Vitamins A and D are both big hitters in the diet world, as Vitamin D is good for your whole body, but especially your bones and muscles, and goes hand in hand with Calcium above. Vitamin A, on the other hand, is good for your eyes and your immune system. A lack of either of these can be disastrous on the body.
Most adults between the ages of 19 and 50 need about 20mg of Vitamin D a day, and between 700 and 900mg of Vitamin A per day. If you’re curious about where to find good amounts of these, they’re both present in oily fish and eggs.
Your diet might need a bit of work right now; don’t worry, we’re all in the same boat! Eating healthy is key to a good life, so focus on these nutrients first.
