Health guru, Dr. Mehmet Oz says it’s possible to get all the nutrients your body needs by eating a balanced diet—if you’re careful. But in his experience he often finds that many of us may not be getting enough of these five important nutrients.

Vitamin B 12

Vitamin B12 plays many essential roles in our bodies that help us feel good, look good and think clearly:

• B12 is necessary for the manufacture of red blood cells.
• It is needed for DNA to replicate normally--a process that leads to the creation healthy new cells.
• B12 supports brain and nerve health and function.
• A B12 deficiency can cause anemia, fatigue, dizziness and irritability.

To make sure you’re getting enough B12 in your diet, eat foods that contain high amounts of B12 including: sardines, salmon, and beef.

Dietary Fiber

It can be difficult to get the recommended 25-35 grams of fiber daily. But doing so can yield many health benefits:

• Fiber helps you feel full longer and therefore may support weight management
• It supports cardiovascular health
• Fiber promotes blood sugar balance
• Dietary fiber promotes regularity and detoxification

Good sources of dietary fiber include: whole grain bread or pasta, oatmeal, apples, or beans.

Calcium

Most Americans--young and old--are not getting enough calcium. Calcium is not only important for healthy bones, it is vital for healthy blood vessels, muscle contractions and nerve signal transmission.

Good sources of calcium include milk and fortified orange juice. Both contain about 500 milligrams of calcium in an 8 oz glass. Dr. Oz recommends that adults get at least 1,000 – 1,300 mg of calcium a day plus 600 milligrams of magnesium per day to help your body absorb calcium.

Vitamin D

Like calcium, vitamin D is necessary for bone health, but it also supports your immune system and inflammatory balance.

Milk and some dairy products are fortified with vitamin D. Other sources include fatty fish like salmon and mackerel, as well as beef and egg yolks. Your body can also create vitamin D from exposure to sunlight.

Omega-3 Fatty Acids

Next on Dr. Oz’ list of nutrients we may be missing are omega-3 fatty acids found in fatty fish. Omega-3 fatty acids are now the most popular dietary supplement on the market and among the top doctor recommended supplements for overall good health. Omega-3 fatty acids:

• Promote cardiovascular health
• Support inflammatory balance
• Promote joint flexibility and comfort
• DHA in fish oil promotes brain health, memory and cognitive function

Good sources of omega-3s are cod, salmon, scallops and shrimp. If you don’t care for the taste of fish, other omega-3 sources include walnuts, flax seeds and soybeans.

Plan B

Of these five nutrients, Dr. Oz says some--particularly fiber and omega-3s--are more difficult than others to obtain from your diet. That’s where you may need to go to your “back-up plan” and take dietary supplements to fill-in nutritional gaps. Just be sure you choose a supplement brand that is professionally formulated and held to the highest standards for purity, potency and authenticity through extensive quality testing.

All supplements are not the same. Learn why quality differs among supplement brands.

Sources:

Yahoo Health

Visceral fat, commonly known as “belly fat” is not like the ordinary fat that most people think of—the kind you can pinch. Unlike fat that lies just beneath the skin, called subcutaneous fat, visceral fat lies deep in our midsection surrounding vital organs, and is far more dangerous. Largely caused by a poor diet and insufficient exercise, excess belly fat has been linked to high blood pressure, diabetes, heart disease, some cancers, and fatty liver disease. All of which can take years off your life.

So, how do you know if you have too much belly fat? You can start with a body mass index (BMI) chart/calculator, but your height to waist ratio is a better indicator of belly fat. Divide your height (in inches) by half. Then measure your waist at the belly button. Your waist measurement should be no more than half your height. This formula works for adults and children of both genders.

If the math doesn’t work out in your favor, some simple lifestyle changes can help you shrink your waistline:

• Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping you reduce belly fat.
• Increase Fiber Intake -- Researchers have found that increasing daily fiber intakes by 10 grams reduced visceral fat by 3.7%
• Exercise – Moderate exercise for 30 minutes, two to four times a week, can decrease belly fat by 7.4 % according to one study. Another study found that a combination of aerobic and resistance exercises may provide the best reduction in visceral fat. (By the way, ab crunches will not reduce belly fat if you need to lose weight. If your abdominal muscles aren't covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won't banish belly fat.)
• Limit “White Foods” -- Avoid simple carbohydrates, often called “white foods” such as sugar, potatoes, rice, pasta and white bread. This includes sugary beverages like sodas and fruit-flavored drinks and sugar laden snacks and desserts such as candy, cakes, pies and other sweets. Complex carbohydrates such as beans and whole grain breads and pastas are better choices as they metabolize more slowly. Penn State Researchers reported that eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores.
• Avoid saturated fats found in meat and dairy products like cheese. Researchers at Johns Hopkins found that people who ate 30% or more of their calories from saturated fats were most likely to have measureable visceral fat. Instead choose fish, poultry (without the skin) and lean cuts of meat and no-fat or low-fat dairy products.
• Limit consumption of alcohol.

There is a silver lining when it comes to belly fat. Ninety-nine percent of people who lose weight will lose it in the abdominal region before anywhere else -- and will lose proportionately more weight from the upper body. To better understand the role belly fat plays in your health, watch this informative video from Dr. Oz.

Video:

Sources:

WebMD

Wake Forest Medical Center