What kind of nutrients is easily lacking in modern people living in a hurry? According to the Dietary Guidelines for Americans 2020-2025, most Americans are deficient in four nutrients. These nutrients were calcium, potassium, dietary fiber, and vitamin D.
These nutrients affect the entire body, from the stomach, muscles, heart, and teeth. Koreans are no different. According to a survey by the Ministry of Health and Welfare, the nutrient that Koreans lack the most is calcium. The recommended daily intake is 700 mg, but the actual average intake is only 497.5 mg.
Potassium, dietary fiber, and vitamin D were also similar.
So, what foods should you eat to get enough of these nutrients?
Insufficient calcium can weaken teeth. Bones are also weak and easily injured.
Calcium is abundant in cheese, dairy products, anchovies, and blue crabs. A 450 g of fat-free plain yogurt can provide 488 mg of calcium. A cup of low-fat milk or soy milk contains 301-305 mg, a plate of spinach contains 250 mg, and a half cup of tofu contains approximately 434 mg.
Potassium is an essential nutrient for the normal functioning of muscles, the heart, and nerves. If it is insufficient, symptoms such as arrhythmia, loss of appetite, and muscle cramps appear.
You can get 926 mg of potassium by roasting medium-sized potatoes to the skin. Lima beans contain 969 mg of potassium per cup, one banana contains 451 mg, and 85 g of skipjack tuna contains 444 mg of potassium.
If the intake of dietary fiber is insufficient, the bowel movement becomes dull, so the stomach is full all day. It can also cause problems with blood sugar.
One cup of berries such as raspberry, blackberry, and blueberry contains 6.2~8 mg of dietary fiber. Meanwhile, there is 9.3-9.6 mg per half cup of cooked white beans. Unexpectedly, popcorn is also a food rich in dietary fiber. Three cups provide 5.8 mg.
Vitamin D deficiency weakens the immune system and makes you more prone to obesity. It also increases the risk of osteoporosis. The recommended daily intake of vitamin D in the United States is 600 IU. In Korea, it is 400 IU.
Where can you get Vitamin D? Well, Vitamin D in 85g of salmon is about 383~570 IU. If you are a Korean, you can get all the vitamin D you need with just one slice of salmon a day. A can of tuna of the same capacity contains 231 IU, a cup of milk contains 117 IU, and a cup of 100% fortified orange juice contains 100IU.
Meanwhile, Nutridom's Vitamin D3 with coconut oil can help maintain immune functions and a good source of vitamin D3 among many other essential nutrients. It is available online at KPTown for almost 40% off.