Boost nutrients in your diet
Stock up on healthy nibbles
NEW research has revealed just how many of us are missing out on important nutrients in our diet.
The findings show that more than 50 per cent of women are living with a deficiency of selenium and more than a quarter are below recommended levels of both iron and potassium.
Among men a quarter are selenium deficient, 14 per cent are short of magnesium and one in ten are missing out on potassium.
Ten per cent of younger women are also below the recommended levels for calcium.
The research has been published in the journal Frontiers in Nutrition and is based on studying data from the first six years of findings in the UK National Diet and Nutrition Survey, which was established in 2008.
The research focused on the mineral and vitamin consumption of individuals aged 20-59, a total of 3,238 people. Deficiencies were also recorded in Vitamins A, C and the B vitamins folate, B12 and riboflavin (B2).
The NHS commented: ‘All of these minerals and vitamins can help keep the body healthy and prevent chronic diseases so these results are potentially concerning.’
So where should we be looking to find these missing nutrients?
The good news is that they are actually readily available and the foods that are rich in them can be a joy to eat.
Here’s how you can boost nutrient levels by including some these plant- based options from your local health food and wellbeing store in your diet.
nMAGNESIUM: Nuts, lentils, wholegrains, linseed, chia.
nPOTASSIUM: Dried fruit, including raisins, nuts, pumpkin seed and linseed.
n SELENIUM: Just two brazil nuts a day contain all the selenium you need. Sunflower seeds, chia and sesame seeds are also good sources.
n IRON: Pumpkin seeds, quinoa, cashews, and lentils.
nCALCIUM: Nuts, sesame seeds, chia, figs, dates and raisins.