A powerful, wholesome physique is your first line of protection in opposition to illness. Getting the correct quantity of the precise vitamins is crucial to make sure all of the physique processes are operating effectively and appropriately. Typically, consuming a nutritious diet doesn’t essentially assure that you’re getting all the precise vitamins. In truth, there are widespread nutrient deficiencies that many individuals do not even notice they’ve.Getting Sufficient CalciumCalcium is a vital mineral that helps keep robust bones and management nerve and muscle perform, however many individuals (particularly girls) are likely to have low calcium. So how are you aware if you do not get sufficient calcium? Signs of severely low calcium embody muscle cramps, poor urge for food, fatigue, and irregular coronary heart rhythms. Be sure you’re getting enough calcium with no less than three servings of calcium-rich meals each day, equivalent to milk, yogurt, cheese, and darkish leafy greens. Complete meals sources of calcium are greatest, however you could possibly additionally converse to your physician about calcium dietary supplements in case you are involved about your calcium consumption.Sunny Vitamin DVitamin D, like calcium, is important to bone well being. In truth, your physique wants vitamin D to soak up calcium. When calcium shouldn’t be really absorbed into the physique, it may well park in mushy tissues and different areas, inflicting further well being issues. Indicators of a vitamin D deficiency aren’t precise however could embody muscle weak point or aches and fatigue. Long run vitamin D deficiency can really result in the softening of bones, which may result in numerous well being points, together with recurring harm.The solar gives a pure supply of vitamin D and needs to be taken benefit of, however safely. In accordance with Dr. Mercola, “… due to decades of professional and media misinformation, the typical American believes they should avoid the midday sun and need to use sunscreen before, and several times during, sun exposure.” Whereas it’s crucial to keep away from sunburn, it’s not essential to put on sunscreen continually as it may well block the UVB rays your pores and skin must make vitamin D3. Different sources for vitamin D embody fortified milk or yogurt and fatty fish, equivalent to salmon.PotassiumPotassium is a mineral and electrolyte that is essential for the correct functioning of all organs, tissues, and cells within the human physique. Quick-term potassium deficiency could outcome from vomiting, diarrhea, extreme sweating, antibiotics, or power circumstances equivalent to kidney illness and consuming issues. Indicators of potassium deficiency could embody muscle weak point, weight reduction, and constipation. In instances of extreme deficiency, there may additionally be irregular coronary heart rhythm. Good sources of potassium embody, entire grains, bananas, beans, milk, peas and different greens. Moreover, darkish fruit juices, equivalent to black mulberry, tart cherry, and pomegranate are additionally excessive in potassium.Pumping IronIron is crucial for the manufacturing of purple blood cells, and thus, for transporting oxygen by the physique. If you’re anemic, your physique cannot successfully carry oxygen and this most frequently leads to fatigue however may additionally trigger pale pores and skin and skinny, boring, sparse hair. Iron-fortified cereal, beef, lentils, spinach, oysters, and beans, particularly chickpeas, kidney beans, and white beans, are good sources of iron.