Nutrients Your Diet May be Missing

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UPDATED: Mar 26, 2020

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If you are on a diet, it is possible that you are not getting enough of certain nutrients. By limiting calories and certain types of food, you may be cutting yourself off from essential vitamins and minerals. While maintaining a healthy weight is essential for optimum health, you should also make sure your diet includes the nutrients below.


Health experts recommend you get 310 mg of magnesium each day. Magnesium is essential for normal muscle and nerve function, keeps your heart healthy, regulates blood sugar levels, supports your immune system and keeps bones strong. Signs of magnesium deficiency include loss of appetite, nausea, headaches, forgetfulness, sore or cramping muscles, stress and chronic fatigue. You can increase your magnesium intake be eating more almonds, leafy greens, salmon, cashews, soybeans, pinto beans, whole grains, lentils, bananas, and yogurt.

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The recommended amount of zinc you ingest each day is 8 mg. Your body needs zinc because it supports a healthy immune system, heals and protects your skin, boosts brain activity and is necessary for a proper sense of taste and smell. Warning signs of zinc deficiency include loss of appetite, weight loss, delayed healing of wounds, dry skin, hair loss, diarrhea, taste abnormalities and foggy brain. If you feel you are not getting enough zinc in your diet try eating more lean beef, oysters, crab, chicken thighs, beans, yogurt, cashews and sunflower seeds.


You should be getting 18 mg of iron each day. Your body needs iron to make hemoglobin, a substance in red blood cells that enables oxygen to be carried throughout the body. If you have an iron deficiency, you will begin to experience dizziness, fatigue, anemia, pale skin, low energy and frequent headaches. Spinach, oats, lentils, chicken, tofu, oysters, barley, baked potato with the skin, peanuts and flaxseed are excellent sources of iron.


Folate is a water-soluble B vitamin found in some foods. You should aim for 400 mcg of folate each day. Folate is necessary for your body to make DNA and RNA, the building blocks of the cells in our bodies. It’s also needed to make red blood cells, to prevent anemia and may prevent cancerous cells from forming.

If you are not getting enough folate, you may experience diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, and forgetfulness. Pregnant women who don’t get enough are at risk of giving birth prematurely or to babies with low birth weight. To avoid such health issues, be sure to eat peanuts, beef liver, beans, spinach, corn, asparagus, avocado, papaya, and broccoli.

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You should make it a priority to get at least 1,000 mg of calcium each day. Calcium is essential for healthy bones and teeth, daily body functions like muscle contraction and relaxation, blood clotting and the transmission of nerve impulses. There are no immediate signs that develop when you are not getting enough calcium, but long term effects include osteoporosis, which increases your risk of bone fractures. Dairy products, fortified orange juice, almonds, leafy greens, sardines, tofu, salmon, soy milk, and broccoli are all a good source of calcium.

Vitamin D

Health experts recommend you get 15 mcg of vitamin D each day. Vitamin D promotes calcium absorption, is needed for bone growth and proper neuromuscular and immune function, reduces inflammation and together with calcium, it can prevent osteoporosis. Rickets, failure of bone tissue to properly mineralize, and osteomalacia, softening of the bone, are classic vitamin D deficiency diseases. Salmon, tuna, mackerel, cod liver oil, beef liver, and cheese are excellent sources of vitamin D.

As long as you aren’t missing out on vital nutrients, dieting can be beneficial in many ways. It can both drop your weight and term life insurance rates. Let your agent know if you are dieting or have recently gained or lost weight. They will assist you in choosing the best life insurance company for you and your lifestyle.

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