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.
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.
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.
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.
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.