Nutrients are not distributed equally across every foods. There is no foods that are made equal; that is what I called as genetic diversity.
Three common nutrient deficiencies that of concern are probably calcium, vitamin A and iron.
Our body internal bank. Calcium are important minerals that our body needs to strengthen bones and teeth. Calcium is also known as important signalling agents for nerve and muscle action. Calcium are absorbed into our body and deposited into the calcium bank. Most people do not realized that calcium is also need to regulate the body pH. For example, eating high acid food such as proteins and fatty acids would leach calcium out of bones, causing brittle bones.
Tip 1: High protein diet can cause calcium leach. Consume more calcium with high protein diet.
Calcium can be found mostly in dairy products such as cheese and milks. Calcium can also be found as fortified food to enhance calcium intake and storage.
Tip 2: Exercise help compact calcium into the bones.
Tip 3: Take calcium supplement suitable for you if you can not get them from food.
Common vitamin A sources are beef, liver, egg, shrimp, carrot, pumpkin, squash, spinach and mangoes.
There are distinct evidence that plant source vitamin A in the form of beta carotene are less effective compared to retinoid form of vitamin A found in animals product. Vitamin A deficiencies can bring night blindness and poor light adaptation. Vitamin A are also known to protect against cancer.
Vitamin A deficiencies can occur to vegetarian and vegan that are solely dependent on plant source to obtain their vitamin A.
Tip: Supplementation can help increase vitamin A. However, often supplementation leads to vitamin A overdose. Your skin can turn yellow if you have too much vitamin A. The condition is reversible by reducing your vitamin A intake.
Iron helps build our red blood cells and help them carry the oxygen throughout the body. Iron often are found in red meat, poultry and green vegetables such as spinach.
Similar to vitamin A, plant source iron are not readily usable by our bodies compared to animal source.
Tip 1: Our body can only use what it absorb. Vegetarian or vegan may opt to consume twice as much of the iron they need. Using iron based cooking pots can help increase the amount of iron consumption.
Tip 2: Women requires more iron (18mg) compared to men (10mg) because of the menstruation.
Tip 3: Excess iron intake (especially from supplementation) can be stored in our bodies cells and can be toxic.