The quest for optimum health requires a diet rich in wholesome, nutrient-packed food to fuel our bodies and keep us performing at our best. Fresh salads, vegetables, fruits, and clean protein are essential, but we live in a world where it’s impossible to avoid an occasional processed meal. That’s where the problem begins – processed foods make us deficient in vital nutrients, which can lead to a variety of health issues. Here’s what to watch out for so you can gauge what your body might be lacking.
The Importance of Magnesium
A magnesium deficiency can be detrimental to our nervous system, heart, and kidneys. Unfortunately, most people are low in magnesium, but several signs that can indicate low levels include insomnia, muscle cramps, and anxiety. To ensure that you’re getting enough of this essential mineral, consider incorporating magnesium-rich foods like dark leafy greens, nuts, seeds, and whole grains into your daily diet. For those who prefer supplementation, magnesium can be easily taken in tablet form or through a topical spray or epsom salt bath.
The Power of Vitamin D
Vitamin D plays a crucial role in our overall health, and a deficiency can contribute to many diseases. The most natural source of vitamin D is sunlight, which our skin absorbs and converts into the vitamin. You can also obtain vitamin D through fortified foods, such as milk, orange juice, and cereal, or through natural dietary sources like fatty fish, beef liver, and egg yolks. Supplementation is also an option, but it’s essential to consult your healthcare provider before starting any vitamin regimen to ensure you select the appropriate dosage.
The Need for Iodine
Iodine is required by all cells in our body and is essential for proper thyroid function. Over the last 40 years, iodine levels in the United States have decreased by more than 50 percent, which has led to a resurgence of thyroid and breast disorders. To maintain adequate iodine levels, consume iodine-rich foods like seaweed, dairy products, fish, and shellfish. Additionally, iodized salt can be an excellent source of iodine. Talk to your healthcare provider before taking any iodine supplements, as conditions like hyperthyroidism may worsen from excess iodine intake.
Stay Balanced with Calcium
Calcium is well-known for its role in strengthening bones and teeth, but it’s also crucial for our cardiovascular, muscular, and nervous systems. The most effective way to maintain proper calcium levels is through a balanced diet, including dairy products, broccoli, kale, and other calcium-packed foods. If you cannot meet your calcium requirements through diet alone, consider supplementation with guidance from your healthcare provider.
The Value of Vitamin A
Vitamin A assists in numerous bodily functions, including immune system maintenance, vision, and reproduction. It also helps maintain healthy skin, teeth, and other soft and skeletal tissues. Vitamin A can be found in two forms: preformed vitamin A (from animal products) and provitamin A (from plant-based foods). Preformed vitamin A sources include fish liver oil, dairy products, and organ meats. Provitamin A sources consist of fruits and vegetables with high levels of carotenoids, such as carrots, spinach, cantaloupe, and sweet potatoes. Supplementation is possible, but due to the risk of toxicity from prolonged, high-dose usage, it’s vital to seek advice from a healthcare professional first.
Minerals for Optimal Health
While the importance of fruits and vegetables in our diets is widely touted, the minerals found within them often fly under the radar. These minerals help our bodies reduce acidity and stave off chronic disease, so it’s essential to consume a healthy balance of them. Some crucial minerals to focus on include potassium, iron, zinc, and selenium. Incorporate mineral-rich foods like bananas, lentils, quinoa, and fortified cereals into your diet to maintain strong health.
Listen to Your Body’s Signals
Our bodies are incredibly intricate machines, constantly working to balance and regulate a multitude of processes. Pay attention to how your body feels and any symptoms you experience, as these secret signs may point to potential nutrient deficiencies. Living well means understanding the needs of our bodies and the many ways in which our nutrition can impact our overall health. By identifying deficiencies and addressing them accordingly, we can continue to enjoy a higher quality of life without compromising our wellness.
