February is the time to check if everything is enough and take action in case of lack of trace elements and vitamins.
Doctors never tire of repeating: we must get at least two-thirds of the daily intake of all the necessary vitamins, minerals and nutrients from food. But if a balanced diet fails, so be it, it is worth filling the deficit with the help of supplements. But before you go to the pharmacy, check what exactly you have in short supply. We give a hint: most likely, you lack some vitamins from this list.A lack of potassium in the body is a sure way to disrupt the functioning of the heart, kidneys, and even muscles. There is a lot of potassium in broccoli, tomatoes, potatoes, citrus fruits, bananas and dried fruits. And remember, if you're taking heart or kidney medications, you should never take potassium supplements.
Fatty Acids
Omega-3 fatty acids are a secret weapon that helps keep our blood vessels young and healthy, but, alas, many of us lack them. Most of these useful acids are in nuts, vegetable oil, fatty fish, as well as eggs and seafood.
Vitamin C
This vitamin, of course, is not able to completely rid us of colds, but it strengthens your immune system and also protects your heart. Ironically, many of us don't get the required 75 mg of vitamin C per day. If you think this is the case, eat bell peppers, oranges, kiwis, broccoli, strawberries, and Brussels sprouts.
Vitamin D
Even if you live in a sunny area, you may still be deficient in vitamin D. If dark winters and twilight autumns are your habitual habitat, you should definitely check the level of the «sunshine» vitamin. Deficiency can be replenished if there are chicken eggs, salmon or tuna and cheese.
Iron
If you follow a vegetarian diet, you are at a very high risk of iron deficiency, which is necessary for normal growth and development, as well as for blood. There is a lot of iron in beef, bread, cereals, as well as legumes — beans, chickpeas, lentils.
Calcium
Our body stores calcium only in the first two decades of our life, then we must constantly replenish the reserve. In women under 50 years of age, the daily dose of calcium is 1000 mg, after 50 years of age the need is even higher.
Probiotics
Probiotics are necessary for the normal functioning of our intestines — and, unfortunately, the vast majority of us do not get enough of them. Luckily, probiotics are found not only in yogurt, but also in fermented foods such as sauerkraut, miso, or kefir.
Choline
Choline is essential for liver health, as well as for fatty delivery. acids in the cells of our body. a small 2015 study confirmed that 89% of adults do not get the required 550 mg of choline per day. The main sources of choline are beef, salmon, chicken and chicken eggs.
Vitamin E
15 mg of vitamin E per day helps to support our immune system, as well as cope with chronic diseases. This vitamin is abundant in nuts and seeds, as well as in corn, sunflower and soybean oils.
Fiber
A lack of fiber dramatically increases the risk of cardiovascular disease and some types of cancer, and normal work is also impossible without fiber intestines. The recommended daily intake of dietary fiber for adults is 25 grams per day.