Are You Getting These Nutrients In Your Diet?

A range of foods supplying essential nutrients

Are you getting all the nutrients you need in your diet? Photo via Flickr.

Few of us get all the right nutrients we need to live healthily. Processed foods prioritize taste over nutrition, packing in fats and sugars and leaving little room for much else. The key to getting all the right stuff in our diets is eating more organically. This means more fruit and vegetables and more fresh meat and fish. Basically, the less tampering it’s had before reaching the supermarket shelves (or after that your mouth) the more nutrients it’s likely to contain.

Here are some of the major nutrients that most of us are missing from our diets and where to find them in order to start living healthily again.

Omega 3

Omega 3 is a type of healthy fatty acid. It’s most commonly found in fish, avocado, walnuts and soy beans. You can also buy supplements of it in most shops.

This super-nutrient has been found to reduce high cholesterol and high blood pressure whilst still providing the energy of regular fat. Omega 3 can reduce risks of heart disease, joint diseases (such as arthritis) and diabetes. It’s also known to help the symptoms of many people suffering from these conditions, as well as reducing perceptibility to asthma. On top of all this, Omega 3 is thought to relieve symptoms of many mental illnesses including depression, bipolar disorder, schizophrenia, ADHD and mental degenerative disorders such as Alzheimer’s and dementia.  


Many vegetables are high in iron, most notably sprouts, broccoli and spinach. Cereal, bread, fish and soy beans also contain iron.

This nutrient is essential for keeping our blood healthy. Iron helps to produce haemoglobin, which is essential for carrying oxygen around our body. It can also help with muscle function and brain function. Those with low iron levels can experience fatigue of the mind and body as well as hypersensitivity to the cold. On top of being able to find it in several food, you can also buy iron supplements.

Healthy benefits of calcium

Milk provides calcium. Photo via PIxabay.


A lot of us know the health benefits of calcium – it’s essential for keeping our bones strong and healthy. A healthy calcium intake has also been found to lower the risk of heart disease and breast cancer.

Calcium is most commonly found in milk and all milk products including cheese and yogurt. For those that are lactose intolerant, calcium can be harder to come by. Soy, nuts and tofu are some good alternatives. Fish can also be a good calcium source.


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