Due to the modern rhythm of life, stress, and unbalanced nutrition, we often feel the effects of a deficiency of vital microelements that we need for our bodies to effectively function.
That’s why we’ve collected a list of vitamins that people often lack as well as a list of products that can restore them.
Today Bright Side will tell you what we need certain vitamins for and what consequences we’ll have if we’re deficient in them.
The main reasons for a potassium deficiency are quite simple: an unbalanced diet, constant eating of semi-finished products, and stress.
- The recommended daily norm of potassium is 3 g to 5 g.
- Where to get it: 100 g of baked potatoes contain 0.5 g of potassium, 100 g of dried apricots have 1.1 g and 100 g of spinach contains about 0.5 g of potassium.
The reasons for a deficiency of cellulose fibers are not surprising at all. All of us are always hurrying somewhere and eating different meals on the go. Often, these snacks are simple, not complex carbs. However, we eat a lot of food containing big amounts of wheat flour and sugar. While they may taste great, we should be very careful consuming cellulose fibers because having an excess amount of them may cause bloating.
- The recommended daily norm is anywhere from 21 g to 38 g.
- Where to get it: 100 g of beans contain approximately 25 g of fiber, 100 g of raspberries have 7g, and quinoa contains 5g of this element.
The reasons for a deficiency in calcium are due to having an unbalanced diet and consuming large amounts of caffeine which flushes calcium away from the body.
- The recommended daily norm is anywhere from 1 g to 1.2 g.
- Where to get it: 100 g of broccoli contains 0.5 g of calcium, 1 tbsp of poppy seeds has 1.3 g, and 1 cup of almonds contains 0.2 g of calcium.
The reasons for a vitamin D deficiency are quite simple: getting a lack of sunlight, an unbalanced diet, and stress.
- The recommended daily norm is anywhere from 10 micrograms to 20 micrograms.
- Where to get it: 100 g of salmon contains 9 micrograms, while 100 g of canned tuna contains 5.9 micrograms of vitamin D.
Very often the reason for an iron deficiency is due to nutrition. Our bodies cannot produce this element by itself and can only get it from food. Moreover, we lose this element daily during the process of bowel evacuation; women also lose it due to monthly blood loss during periods.
- The recommended daily norm is 18 mg for women and 8 mg for men.
- Where to get it: 100 g of oysters contains 7 mg of iron, 100 g of beef has 2.6 mg, and 100 g of chicken liver has 17 mg of iron.