Are You Getting the Proper Nutrients?

Vitamins For Your Happiness

Have you ever wondered how important are vitamins, and do we really need them in our diet. Unless you increase your intake of fruits and vegetables, eat low fat dairy products and eat fortified foods and whole grains your in the same boat as most Americans who do not meet the recommended amount of nutrients in their diet. Vitamins and minerals, or a lack of minerals and vitamins, can make a huge impact in how you feel. You might think nutrient deficiencies are a thing of the past, but even today, it’s possible to lack some of the essential nutrients your body needs to function optimally. Nutrient deficiencies alter bodily functions and processes at the most basic cellular level. These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism. Resolving these deficiencies is important for optimal growth, development, and function. Here are some common signs that you are lacking something, along with ways to deal with, and hopefully correct it.

Unless you increase your intake of fruits and vegetables, eat low fat dairy products and eat fortified foods and whole grains your in the same boat as most Americans who do not meet the recommended amount of nutrients in their diet


Calcium is important for maintaining strong bones and controlling muscle and nerve function. Signs of severely low calcium include fatigue, muscle cramps, abnormal heart rhythms, and a poor appetite, Patton says. Make sure you're getting enough with at least three servings of milk or yogurt a day, she says. Other good sources of calcium are cheese, calcium-fortified orange juice, and dark, leafy greens.

Vitamin D

Vitamin D is critical for bone health. Symptoms of a vitamin D deficiency can be vague — fatigue and muscle aches or weakness. If it goes on long term, a vitamin D deficiency can lead to softening of the bones. To get enough vitamin D, have three servings of fortified milk or yogurt daily eating fatty fish, such as salmon or tuna, twice a week; and spending some time outside in the sunshine every day.

Potassium helps the kidneys, heart, and other organs work properly. You could become low in potassium in the short term because of diarrhea or vomiting, excessive sweating, or antibiotics, or because of chronic conditions such as eating disorders and kidney disease. Symptoms of a deficiency include weight loss, muscle weakness, constipation, and in severe cases, an abnormal heart rhythm. For natural potassium sources eat bananas, whole grains, milk, vegetables, beans, and peas.


Iron helps your body make red blood cells. When iron levels get too low, your body can’t effectively carry oxygen. The resulting anemia can cause fatigue. Signs are: pale skin and dull, thin, AND sparse hair. To boost iron levels eat iron-fortified cereal, beef, oysters, beans (especially white beans, chickpeas, and kidney beans), lentils, and spinach. It’s important to note that taking iron supplements when you have normal levels can cause liver damage, so it’s important to know whether or not you are lacking in iron.

Vitamin B12

Vitamin B12 aids the production of DNA and helps make neurotransmitters in the brain. With an increasing number of vegans and people who've had weight loss surgery, vitamin B12 deficiency is becoming more common. Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss; paranoia; and hallucinations. You can get vitamin B12 from animal sources. Boost your levels of B12 by eating more fish, chicken, milk, and yogurt. If you’re vegan, opt for vegan foods fortified with B12, such as non-dairy milk, meat substitutes, and breakfast cereals.

Folic Acid

Folic acid is a particularly important vitamin for women of childbearing age, which is why prenatal vitamins contain such a hefty dose. A folic acid deficiency can cause a decrease in the total number of cells and large red blood cells as well as neural tube defects in an unborn child. Symptoms of a folic acid deficiency include fatigue, gray hair, mouth ulcers, poor growth, and a swollen tongue. To get folic acid from food, go for fortified cereals, beans, lentils, leafy greens, and oranges.

Omega 3’S

Although omega 3’s are not actually vitamins, they are technically fatty acids. They are an essential part of a healthy diet, and can also aid can help with depression. You get omega 3’s through eating fatty fish such as Mackerel, Trout, Herring, and Bluefin tuna, which have the highest. levels. If you are not a fan of seafood, look to flax seeds, algae, or fish oil supplements.

By getting the right amount of nutrients in your diet, you will reap the rewards of being a much happier person!