Most common nutrient deficiencies

Although many people are more aware of the need to eat correctly, some nutrient deficiencies are still widespread. We’ve taken a quick look at what they are and how to correct them.

Calcium

Calcium is vital for healthy bones and a good source is cows milk because plant-based milk tends to be low in calcium. Other good sources include yoghurt, cheese, broccoli, almonds and fish.

Iron

Too little iron can cause fatigue and lowered immunity, but often vegan or vegetarian diets or low-carb diets are also low in iron. Good sources of iron include cashews, nori, black beans and red beans, and pepitas. Eating iron-rich foods with foods that are high in vitamin C, such as citrus fruits, aids absorption.

Omega-3

Omega-3 is a fatty acid that cannot be manufactured by the body and which helps to reduce inflammation, promote cellular health and brain function. You’ll find omega-3 in oily fish. Other good options include chia seeds, flax seeds, walnuts and spirulina.

Magnesium

Magnesium is essential for nerves and muscle functioning and for bone health and your immune system. Good sources of magnesium include leafy greens, legumes, bananas, dairy products, and nuts and seeds.