

There are a wide variety of nutrients that is important for the proper functioning of our body and helps maintain our overall health. However, we are all aware of certain common nutrients like vitamin B12 for energy and vitamin D for controlling infections and reducing inflammation but often tend to forget about some other essential nutrients. Generally, if you eat a balanced diet, including a variety of fruits and vegetables, you are likely getting most of the nutrients naturally. But there are certain nutrients that should never be absent from your diet.
3 Nutrients You Should Not Miss Out On
To boost your body’s peak performance, here are 3 essential nutrients that should not be missing from your daily diet.
1. Vitamin A
When it comes to maintaining a healthy body, Vitamin A is crucial. It helps in regulating the growth of your cells and aids your body’s natural defence against illness and infection by building a strong immune system. Most people are lacking vitamin A in their diet and symptoms like night blindness, dry eyes, infection, and skin issues [dryness, itching, scaling] are commonly noticed.
Foods that are rich sources of vitamin A are carrots; sweet potatoes; spinach; yellow, red, and green (leafy) vegetables; papaya; and apricots. Vitamin A also promotes healthy skin, better eyesight, and proper immune function.
While men need 900 mcg of vitamin A daily, women require about 700 mcg. Eating too much preformed vitamin A found in animal foods can be toxic and must be avoided during pregnancy but the nutrients found in plants are considered safe. Research suggests that having excess vitamin A for a prolonged period of time may affect your bones, especially for women who are already at increased risk of osteoporosis.
2. Magnesium
Magnesium is a major nutrient which is responsible for several biochemical reactions in our bodies, affecting our nerve, heart, bone, and muscle functioning. If you have a magnesium deficiency in your body, then you will have low energy levels and experience a general sense of fatigue.
The daily magnesium quota is 400 milligrams for adult men and 310–320 milligrams for women, which you may find in 2.5 cups of spinach. An ideal intake of magnesium is associated with a lower risk for heart failure and diabetes. You must eat plenty of legumes, whole grains like quinoa, nuts, pumpkin seeds, potatoes, and dark green vegetables.
High doses of magnesium from supplements or medications can be bad for you. It may cause nausea, abdominal cramping, and diarrhoea.
3. Choline
Choline is a micronutrient, it is the main building block of acetylcholine, a neurotransmitter involved in brain functioning. It also boosts metabolism and muscular movement. This nutrient assists in learning and memory; it affects energy and mood and regulates inflammation. Symptoms of prolonged choline deficiency can include poor memory, low energy levels, muscle aches, and altered mood.
Most people have a poor intake of choline and it is especially concerning for athletes. You can include this essential nutrient in your daily diet by adding foods like eggs – a single egg yolk has about 145 milligrams of choline. Liver, beef, fish, chicken, milk, Brussels sprouts, broccoli, and peanut butter are also good sources of choline.
High intakes of choline may lead to low blood pressure (hypotension) and liver toxicity. It is also associated with a higher risk of cardiovascular disease and you may experience excessive sweating, fishy body odour, or nausea and vomiting.
Tips to Remember
- If you take any of these essential nutrient supplements, then you must always buy the ones with good quality and carefully read about their constituents. Make sure your daily intake from food and supplements are well-balanced. Do not exceed dosage as it may prove dangerous for your health.
- One ounce of almonds contains 20% of the daily requirement of magnesium for an adult.
- Magnesium supplements can interact with some types of antibiotics and other medicines. Always consult the doctor or pharmacist before taking magnesium supplements, especially if you routinely use magnesium-containing antacids or laxatives.
- Choline deficiency can cause birth defects, which is why it is highly recommended for pregnant women.
Conclusion
These must-have nutrients for a healthy diet will ensure that your body functions are optimised. There are several nutrients and each one has its specific importance, a deficit of any one of them can negatively impact your health and keep you from reaching your full potential.