Nutrition experts reveal the essential nutrients that the average person’s diet misses the most

Although we may not all be experts in nutrition, most people are aware that the human body needs certain nutrients in order to function at its best.

As it turns out, there are some essential nutrients that are missing from the average person’s diet, according to a study by

To help shed some light on those missing elements on our plates, nutritionists Eli Busby And the Dr. Sarah Cook Check out why it’s important, and how you can tell if you’re missing it.

Read more: How to control the energy slump at 3 p.m.

Shot of a young woman taking a bowl of salad from a friend while sitting around an outdoor table
There are some essential nutrients that are missing from the average person’s diet. (iStock)


“If your hair is thin or dry, you may need more zinc. Most people don’t get enough zinc, due to our over-processing of our food, which takes away the benefit, and zinc suffers the most,” comments nutritionist Eli Busby.

Other signs of zinc deficiency are soft nails, dry skin, and getting sick frequently.

“Foods rich in zinc to incorporate into daily diets are whole wheat bread, pasta, whole grains (quinoa, buckwheat, brown rice) and pumpkin seeds,” she adds.

Vitamin B6

Rashes, sore lips and tongue, mood changes and fatigue can all be signs of a vitamin B6 deficiency. Vitamin B6 is important for protecting and strengthening the immune system and maintaining the optimum amount of amino acids in the blood.

“Vitamin B6 is one of the most common micronutrient deficiencies in the average person’s diet. Optimal sources of vitamin B6 include avocados, russet potatoes, garbanzo beans, yellowfin tuna, and nuts,” explains Dr. Cook.

Read more: Dietitian’s best meal prep tips to arrange your week

Fatigue could be a sign of a vitamin B6 deficiency. (Getty Images)

Vitamin D

The dietitian explains, “We can’t get a lot of vitamin D from our diet. In fact, we make most of it from sunlight. The problem? We’re not in the sun enough. So, our body turns to our food to get what it needs.” Eli Busby.

“The only natural food source of vitamin D is oily fish. You may find special mushrooms that are high in vitamin D in your local supermarket nowadays as well. Another way is to look for fortified soy milk, which I get daily on Vitamin D.”

Omega 3

“Most people don’t eat enough nuts and seeds and eat a lot of processed foods. One is high in omega-3s (an anti-inflammatory, good for you), and the other is high in omega-6s (anti-inflammatory, bad for you),” Busby says.

Our brains are made of fats, mostly omega-3s. One of the dangers of not getting enough omega-3s is that the brain will age faster, and this will increase the risk of dementia as you get older.

“What most people don’t know is that omega-3 and omega-6 must be in balance. So, we can’t just eat foods rich in omega-3 and hope for the best. We need to reduce omega-6 intake as well. One way to do that is to reduce the number of processed foods.” into our diet and start consuming more nuts and seeds.”

Dr. Cook adds: “Omega-3 fatty acids are generally not available in the American diet. Sources of omega-3s include oily fish such as salmon, walnuts, and flaxseeds. By adding flaxseeds to oatmeal or walnuts to salads, we help increase our daily omega-3 intake.” .

Read more: What is the healthiest bread according to a nutritionist

Sources of omega-3s include oily fish such as salmon, walnuts, and flaxseeds. (GT)


Iron is found in both animal foods and plant foods (heme iron and non-heme iron, respectively). Foods such as red meat, eggs, and shellfish contain heme iron, which is more easily absorbed than non-heme iron.

Plant sources of iron include lentils, spinach, tofu, and cashews.

“To increase the absorption of non-heme iron from plants, it’s a good idea to combine these foods and vitamins, such as lemon juice in a salad dressing, or add strawberries or oranges to a snack,” Dr. Cook adds. “Another way to make it easier for our bodies to absorb non-heme iron is to avoid drinking tea with these foods (the tannins in tea prevent iron absorption)”

Calcium and Magnesium

Busby explains: “Although people consume large amounts of milk and dairy products, 70 percent of us have lactose intolerance as an adult, which can lead to gut issues.

“For those who are lactose intolerant, it is essential to eat plenty of plant foods that contain calcium, such as fortified plant milks, dark green leafy vegetables, and seeds (particularly poppy, sesame, and chia seeds).”

Magnesium is also one of the most recommended nutritional supplements by doctors worldwide. why? Because it is almost impossible to get enough magnesium from our diets – especially if we are exhausted.

“The body uses up stores of magnesium to build stress hormones. Whole grains, nuts, dark chocolate, and dark green leafy vegetables are all ideal sources of magnesium.”

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The things you eat every day you forgot are superfoods

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