‘I eat well, so why am I nutrient deficient?’…What are the 4 nutrients my body is often lacking?

Vitamin D, calcium, potassium, and dietary fiber are the four major nutrients that Koreans are often deficient in, and they can be supplemented by consuming foods such as salmon, cheese, potatoes, and berries.

Even if you make an effort to eat a balanced diet with nutritious foods for your health, some nutrients are bound to be lacking. What are the nutrients that busy modern people are often deficient in?

According to the Dietary Guidelines for Americans 2020–2025, most Americans were found to be deficient in four nutrients: calcium, potassium, dietary fiber, and vitamin D.

‘I eat well, so why am I nutrient deficient?’…What are the 4 nutrients my body is often lacking? 사진 2

◆ Vitamin D

A deficiency in vitamin D can weaken immunity and make one prone to obesity. It also increases the risk of osteoporosis.

The recommended daily intake of vitamin D in the U.S. is 600 IU, while in Korea it is 400 IU.

△ Foods containing vitamin D: 85g of salmon contains 383–570 IU of vitamin D.

For Koreans, one slice of salmon per day can provide all the necessary vitamin D.

The same amount of canned tuna contains 231 IU, one cup of milk contains 117 IU, and one cup of 100% fortified orange juice contains 100 IU.

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◆ Calcium

A calcium deficiency can weaken teeth. Bones also become fragile, making one prone to injuries.

Calcium is abundant in dairy products, including cheese, as well as anchovies and blue crabs.

△ Foods containing calcium: Calcium is abundant in dairy products, including cheese, as well as anchovies and blue crabs.

Half a container of 450g fat-free plain yogurt can provide 488mg of calcium.

One cup of low-fat milk or soy milk contains 301–305mg, one serving of spinach contains 250mg, and half a cup of tofu contains approximately 434mg.

‘I eat well, so why am I nutrient deficient?’…What are the 4 nutrients my body is often lacking? 사진 4

◆ Potassium

Potassium is an essential nutrient for the normal functioning of muscles, heart, and nerves.

A deficiency can lead to symptoms such as arrhythmia, loss of appetite, and muscle cramps.

△ Foods containing potassium: Eating a medium-sized potato baked with its skin can provide 926mg of potassium.

Lima beans contain 969mg per cup, one banana contains 451mg, and 85g of skipjack tuna contains 444mg of potassium.

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◆ Dietary Fiber

Insufficient intake of dietary fiber can slow down bowel movements, leading to bloating throughout the day.

It can also easily cause blood sugar problems.

△ Foods containing dietary fiber: One cup of berries such as raspberries, blackberries, and blueberries contains 6.2–8mg of dietary fiber.

Half a cup of cooked white beans contains 9.3–9.6mg. Surprisingly, popcorn is also rich in dietary fiber. Three cups can provide 5.8mg.

Source: Kormedi.com