There is a high chance you aren’t getting enough of these 4 nutrients or maybe at all. A lot of people are indeed taking an interest in wellness, however, there is still a missing piece of the puzzle. As a result of eating habits that are low in veggies, and fruits, but high in sodium, sugar, and saturated fat, the average person’s diet is more unbalanced than ever.
If your diet consistently consists of sugar, saturated fats, high sodium, and preservatives you will be putting yourself at risk of chronic diseases, such as type 2 diabetes, high blood sugar, high blood pressure, and kidney failure.
What does research have to say about lacking these 4 nutrients?
According to the Dietary Guidelines for Americans, diet-related chronic disease rates have skyrocketed, and continue to be a major public health concern. The report showed 4 nutrients typically consumed in quantities alarmingly lower than the suggested intake. It listed these 4 vital nutrients that are commonly missed— potassium, dietary fiber, calcium, and vitamin D— as a public health issue because their low intake is linked with chronic diseases such as cardiovascular disease, high blood pressure, and type 2 diabetes.
Suggested daily value of these under-consumed nutrients
Let’s dive deeper into these nutrients. So according to the DGA’s advised daily values for adults and children above the age of 9 (slightly varying on age and gender) of these nutrients, most people are lacking:
- Potassium: 2600 mg
- Dietary fiber: 25 g
- Calcium: 1000mg
- Vitamin D: 600 IU
Did you know that getting enough potassium can help with the reduction of cellulite? Well if you didn’t have any reason to increase your potassium intake, this could be it ; )
Eat more of these foods
The good news is you can significantly reduce your risk of chronic illness by making small lifestyle adjustments. Which is by being intentional about your meal choices by picking better foods to eat every day. So what does the DGA have to say regarding this? Well, the overall advice on what to eat is this:
“relatively higher intake of vegetables, fruits, legumes, lean proteins, whole grains, low- or non-fat dairy, seafood, nuts, and unsaturated vegetable oils, and relatively lower intake of red and processed meats, sugar-sweetened foods and beverages and refined grains”
Fortunately, there are plenty of foods packed with potassium, fiber, calcium, and vitamin D. When you add one or more of these foods to your daily diet you’ll be closer to a healthier lifestyle.
Yogurt
Most yogurt contains three of these nutrients: calcium, vitamin D, and potassium. Calcium is naturally present in dairy, and many of the U.S. dairy products are supplemented with vitamin D for added nutrition. Both nutrients work together in the body which makes them a good combination. Vitamin D helps your body absorb calcium, but most foods don’t provide enough, which is why most dairy in the U.S. is intentionally fortified.
However, if you are lactose intolerant or prefer less dairy in your diet, don’t sweat it. There are many plant-based dairy-free yogurts like Chobani, Oatly Natural Oatgurt, and Silk Almond, also fortified with calcium and vitamin D.
Also, most yogurt contains potassium ( an average 6-ounce serving of low-fat, fruit-flavored yogurt provides about 6 percent of the daily value of potassium). You can enjoy yogurt with fiber-rich foods like fresh fruits and whole grains, even though it typically doesn’t contain fiber.
Salmon
Salmon is a great option that can help fix these 4 common nutrient deficiencies. It’s a great source of vitamin D, which is good for your bones, and immune system. Salmon is also well known for its omega-3 content, which is good for your heart, and brain. A 3-ounce serving of cooked salmon also offers about 8% of the daily recommended intake for potassium.
Salmon also has selenium, which helps keep your cells healthy, and B12, which gives you energy and helps your body work properly. So, eating salmon can help fill in the gaps if you’re lacking in these important nutrients. And the best part? It’s delicious and easy to cook! It’s a delicious and high-quality protein source that can be added to salads or paired with cooked veggies for additional fiber.
Sweet potatoes
We aren’t going to forget about our sweet— potatoes! They are packed with nutrients like vitamin A. Also, a medium sweet potato offers about 4 grams of fiber and almost 10% of the daily recommended intake.
Don’t tell me you’re not excited!
Sweet potatoes are tasty and versatile (oh don’t we love a versatile food!), and they’re great in sweet and savory dishes. What’s more their skin is packed with nutrients like fiber, vitamins A and C, antioxidants, and minerals. However, you must wash them thoroughly before cooking to remove any dirt, pesticides, or other contaminants. That said, you can enjoy your sweet potatoes in many ways including
- With fried eggs
- Sauces
- Rice
Cooked lentils
Cooked lentils are a fantastic source of the 4 nutrients that many people lack in their diets. They contain a whopping 8 grams of fiber in half a cup, which is almost 30 percent of the daily value. Lentils are rich in iron, a nutrient crucial for transporting oxygen throughout the body. Iron deficiency can lead to fatigue and weakness, so including cooked lentils in your meals can help boost your iron intake. Also, lentils are a great source of potassium, and fiber, which a lot of people aren’t eating enough of. You can add lentils to most foods, examples include:
- Soups and stews
- Casseroles
- Chili
- Pasta sauces
- Salads (e.g Greek salad, spinach salad)
- Meatballs and meatloaf
- Rice dishes
- Veggie wraps and sandwiches
As I’ve mentioned a million times already in this article, a lot of people don’t get to enjoy these nutrients daily and sadly there are consequences for it. Everyone is busy with oily foods, high-sodium foods, sugary foods, refined carbs, and so on. We can eat them, but every day? for breakfast lunch and dinner? That’s just too much. They make up our meals too much, and it needs to change. Therefore, try to be intentional about what you shop for the next time you go grocery shopping, and help yourself by making better shopping decisions. You’ll thank yourself for that.
Need help with meal planning? Read this: Meal Planning: How To Eat Better To Live Better
Need a 21-day complete diet plan? 21 Day Diet Plan
