Modern living, busyness, stresses, and unbalanced nutrition often affects the amount of essential microelements in our bodies. Not having enough intakes could cause weak immune system, heaviness and sickness. To help us avoid nutrient deficiencies, here are 5 elements needed by our bodies that we shouldn’t neglect and how they are replenished.

 

1.

 

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Reasons for Deficiency: Unbalanced diet, constant eating of semi-finished products, and stress.

 

Recommended Daily Dose: 3g to 5g

 

Food Sources:

100g of baked potatoes = 0.5g of potassium

100g of dried apricots == 1.1g of potassium

100g of spinach = 0.5g of potassium

 

 

2.

 

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Reasons for Deficiency: Carelessness in food intake due to busyness.

Recommended Daily Dose: 21g to 38g

 

Food Sources:

100g of beans = 25g of fiber

100g of raspberries = 7g of fiber

Quinoa = 5g of fiber

 

 

3.

 

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Reasons for Deficiency:  Unbalanced diet and excessive amounts of caffeine which flushes calcium away

 

Recommended Daily Dose: 1g to 1.2g

 

Food Sources:

100g of broccoli = 0.5g of calcium

1tbsp of poppy seeds = 1.3g of calcium

1cup of almonds = 0.2g of calcium

 

 

4.

 

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Reasons for Deficiency: lack of sunlight, unbalanced diet and stress.

Recommended Daily Dose: 10micrograms to 20 micrograms

 

Food Sources:

100g of salmon = 9 micrograms of Vitamin D

100g of canned tuna = 5.9 micrograms of Vitamin D

 

5.

 

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Reasons for Deficiency: we lose Iron due to bowel evacuation and women’s monthly periods.

Recommended Daily Dose: 18mg for women; 8mg for men

 

Food Sources:

100g of oysters = 7mg of iron

100g of beef = 2.6mg of iron

100g of chicken liver = 17mg of iron

 

 

Cover Photos From Expat Living Singapore, Healthylob

Based On Materials From BrightSide.Me