Nutrients that should not be missing from your diet

What is a balanced and healthy diet? It is normally a diet that is able to cover all of the nutritional needs, as nutrients are the key factor in keeping our body healthy. In this following article, we will see 7 essential nutrients that can’t be missing from your diet.

Retinol and carotenoids such as Beta-carotene.

Potassium: Low blood pressure

Research has proven that potassium can help maintain a healthy blood pressure. Potassium also helps to promote fertility and improves our muscular and nervous system performance. Potassium is found in many natural foods such as potatoes, yams and bananas.

Magnesium: Prevents illnesses

Low levels of magnesium are directly related to health problems such as osteoporosis, high blood pressure, diabetes, muscle pain and cardiovascular diseases. Some people, especially elderly ones with stomach or intestinal problems or heavy drinkers often have extremely low levels of magnesium. But,  including foods that are high in magnesium can help improve their overall health such as spinach, beans, peas dried fruits and nuts (specially almonds which have more than one health benefit).

Vitamin A: Even including Beta-carotene

There are two types of vitamin A: Retinol and carotenoids such as Beta-carotene. The second type mentioned is often found in sweet potatoes or yams, carrots, spinach, pumpkin and many fortified cereals or breads. When our body lacks vitamin A, it can cause problems, as the vitamin A is a main factor in good eyesight, a healthy immune system and tissue growth.

Vitamin E: Benefits from this healthy fat

Vitamin E is an important antioxidant that increases our immunity to illnesses, improves our skin and eyesight. Another benefit is that it helps to prevent the buildup of plaque throughout our arteries. There are many excellent food sources that are high in vitamin E such as almonds, hazelnuts, sunflower seeds and safflower and sunflower oil. Another delicious but smaller portion of vitamin E can be found in peanut butter. If you are cutting back on the amount of fat consumed for health reasons, make sure that you are still obtaining enough of this healthy fat.

Calcium: Stronger bones

You most likely already know that calcium is associated with being good for your bones, but that’s not all it is good for. Calcium helps with muscular functions and our cardiac rhythm. It can even help lower high blood pressure. Dairy products are one of the best sources of calcium, but other foods such as salmon and tofu are a great option too. One word of advice: If you do not have enough vitamin D, your body will be unable to absorb calcium.

Vitamin C: Fortifies the immune system

Can vitamin C prevent us from getting a common cold? Well, maybe not. However, studies have shown that they can help to reduce the symptoms and time length. This vitamin is found in most fruits and vegetables and can benefit you in other ways, such as bone and tissue growth. It is an antioxidant that helps to prevent against damage from free radicals.


Grains, cereals, and bean fiber provide an endless list of health benefits. It helps to regulate your cholesterol and improves intestinal regularity. It can also help to reduce the risk of developing cardiovascular diseases, diabetes and certain types of cancer. It is ideal when trying to lose extra weight. High-fiber foods tend to be low in calories and very filling. However, in some cases they can interfere with your body’s ability to digest medicines and supplements, if consumed at the same time.

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