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.
Reasons for Deficiency: Unbalanced diet, constant eating of semi-finished products, and stress.
Recommended Daily Dose: 3g to 5g
100g of baked potatoes = 0.5g of potassium
100g of dried apricots == 1.1g of potassium
100g of spinach = 0.5g of potassium
Reasons for Deficiency: Carelessness in food intake due to busyness.
Recommended Daily Dose: 21g to 38g
100g of beans = 25g of fiber
100g of raspberries = 7g of fiber
Quinoa = 5g of fiber
Reasons for Deficiency: Unbalanced diet and excessive amounts of caffeine which flushes calcium away
Recommended Daily Dose: 1g to 1.2g
100g of broccoli = 0.5g of calcium
1tbsp of poppy seeds = 1.3g of calcium
1cup of almonds = 0.2g of calcium
Reasons for Deficiency: lack of sunlight, unbalanced diet and stress.
Recommended Daily Dose: 10micrograms to 20 micrograms
100g of salmon = 9 micrograms of Vitamin D
100g of canned tuna = 5.9 micrograms of Vitamin D
Reasons for Deficiency: we lose Iron due to bowel evacuation and women’s monthly periods.
Recommended Daily Dose: 18mg for women; 8mg for men
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