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Essential nutrients your diet is missing

Essential nutrients your diet is missing

Getting the right balance of nutrients in your diet isn’t always plain sailing.

When you’re faced with a whole bunch of processed foods – it’s easy to grab a quick fix and miss out on key vitamins and minerals.

"Under consumed" nutrients, according to The US Department of Health and Human Services, include potassium, dietary fibre, choline, magnesium, calcium and a whole host of vitamins.

Don’t despair though, as there are plenty of foods you can eat to ensure you get the right level of essential nutrients.


You might think dairy foods are the only source of calcium but if dairy is a no no for your diet, consider dark leafy vegetables like kale and spinach. They contain plenty of this mineral.

Calcium is essential for bone building, heart function and the blood's ability to clot.


Bananas and avocados, sweet potatoes and white beans are all fabulous sources of potassium.

Great for heart function and balanced electrolyte levels, potassium in an important nutrient that is often overlooked. 

Dietary fibre

Beans, lentils, whole grains and fruit are packed with digestion-aiding dietary fibre. It lowers cholesterol and keeps your heart and gut working properly.

Dietary fibre keeps you regular, and keeps things moving in the right direction!

Vitamin D

Oily fish such as salmon, eggs, whole milk and fortified cereals all contain vitamin D. Few of us get enough of this nutrient through our diet however.

Vitamin D benefits our bones, muscles and immune system.

Getting outside in the sunshine is another way of absorbing vitamin D, balanced with the need to always be aware of spending too much time in the sun.


the author

Laura Briggs

Laura is a fitness writer who loves running ultra marathons. In addition to training for her epic runs she finds time for strength training, Pilates and Yoga. .