Our body needs different types of nutrients to keep the body running in the good pace. Most disciplined eaters are also not getting every essential nutrient which is required by the body.
According to Health Canada’s Canadian Community Health Survey (CCHS), conducted in 2004, many people’s diets don’t provide enough vitamins and minerals. (Results from the 2015 CCHS have yet to be released.)
Haphazard eating and when people mostly rely on the processed foods then diet can be at stake and proper nutrients are not absorbed by the body. Nutrients cannot be taken at once by the person as in a low carbohydrate diet, gut-friendly fiber, vitamin C, vitamin B will be missing, all these diets will be lacking in fiber and folate.
When you start taking the recommended amount of nutrients then your body will start needing more amount of nutrients. Medications will include certain factors such as aging and how rapidly your body absorbs the nutrients. Sometimes adding the supplements will be the better option and they will help you to bridge the gap of low supply to an adequate supply of nutrients. We should add the whole vegetable and fruits, that will make up your first line of defense.
The Nutrients which are important
1. Vitamin A – As we know that vitamin A is necessary for normal vision and immune function. According to Health Canada, more than one-third of Canadians don’t consume enough.
There are mainly two types of vitamin named as retinol and carotenoids. Retinol is used in the form which is ready to use by the body. Foods which have retinol level in a good amount are beef, turkey, tuna, milk and cheese, lamb.
Carotenoids are the most recommended vitamin which can help a lot to treat heart attack, stroke and different types of cancer. Carotenoids containing food are carrots, sweet potato, pumpkin, spinach, collards, dandelion, cantaloupe.
2. VITAMIN C- Vitamin C is the essential nutrient which helps to stimulate the immune system. It is used to make the collagen fibre and consuming adequate quantity of vitamin C will help to keep the body toxins free as it is a powerful anti-oxidant. Vitamin C also increases the absorption of iron in the body and protects the cells from free radical damage.
The recommended daily intake is 75 mg (women) and 90 mg (men). (Smokers need an extra 35 mg.)
Atleast two foods containing vitamin C should be added in the daily diet like oranges, lemon, kiwi, bell peppers, strawberries, tomato, cauliflower, broccoli.
To prevent chronic disease, some experts recommend a daily intake of 200 mg, an amount you can get by eating at least 5 daily servings (2.5 cups) of fruits and vegetables.
3. Vitamin B-12
A 2.4 mcg is recommended for the human to remain healthy and it is important for the body because it is necessary to make red blood cells. It is said that 35 percent of the adults of Canada do not consume the adequate quantity of Vitamin B-12.
Foods which are rich in Vitamin B-12 includes- meat, poultry, fish, eggs, dairy products. Fortified soy is also rich in the vitamin B-12. People above 50 years of age will be getting less amount of B-12. The absorption of this Vitamin B-12 is dependent on the release of stomach acid and as the person gets old, atrophic gastritis is common and which results in inability to release acid.
Proton pump inhibitors (PPIs), drugs used to treat ulcers and gastroesophageal reflux disease, interfere with B12 absorption by reducing stomach acid. Metformin, a medication that controls blood sugar, also reduces B12 absorption.