5 nutrients most of us don't eat enough of

Western nutrition makes it hard for us all to get through the food the nutrients our bodies need. We've collected 5 little less familiar shortcomings that your body really needs

5 nutrients most of us don't eat enough of

Video: Everything you need to know about dietary fiber

When talking about vitamin or mineral deficiency most often mention iron, calcium or B12, but the truth is that there are some lesser known ingredients that are just as vital to your health. As a general rule, it is recommended that you get all the nutrients through the foods you eat and not through nutritional supplements, so that you are the ones who determine the presence of these ingredients in your body.

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Magnesium

Eating processed foods, drinking too much alcohol or coffee, high stress levels, and even some medications - are all factors that can cause the magnesium reservoirs in our bodies to dwindle. It is a mineral that many people suffer from, without knowing it at all or being aware of its important benefits. Adhering to the incorporation of foods such as bananas, legumes, nuts and seeds and green vegetables into your routine diet is a good way to ensure that your body receives a regular supply of this essential mineral.

Dietary fiber

Fibers, which are found in high amounts of fruits, vegetables and grains, in whole wheat bread and pasta, are indispensable for digestion and help to last longer. Changes in processed and industrialized foods often cause a reduction in the amount of fiber in raw materials, so many receive too little of these materials.

A World Health Organization study just published a year ago in LANCET Medical Journal found that people who consume a large amount of dietary fiber daily reduce nearly one-third their risk of heart attack, stroke, type 2 diabetes or bowel cancer, and premature death.

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This is not the first time that fiber has been praised in health research, and yet many people choose low-carb diets - which have become very common in recent years - and may reduce the amount of fiber on the menu. The survey found that the vast majority of UK and US adults, about 91 per cent of the population, eat less than the recommended daily amount of dietary fiber.

To reach the recommended daily amount of fiber you should eat about five servings of fruits and vegetables daily and consuming whole grains like two whole slices of bread or a large potato in its bark.

90 percent do not eat enough fiber. Cereal porridge (Photo: Nimrod Saunders)

Phyllis Glazer semolina porridge (Photo: Nimrod Saunders)

Vitamin D

It is estimated that many percent of the population suffer from low levels or a real deficiency of vitamin D. This level of vitamin directly affects the efficiency of our body's ability to absorb calcium. This means that vitamin D has a direct impact on bone health in our bodies. Severe deficiency in it can contribute to the development of medical conditions such as rickets, which weaken the bones and increase the risk of fractures.

Vitamin D is essential for maintaining a healthy immune system, protecting against viral diseases, protecting against cancer and maintaining strong bones. The main source of vitamin is the exposure of the body's skin to the sun, as it is absorbed through the skin. Although sunny Israel, most of the population has a severe vitamin deficiency, and is probably related to the modern lifestyle that includes long hours in the office, extensive use of sunscreen, and skin rubbing in the shower. The vitamin can be taken as a supplement, after blood tests and consultation, and in any case try to be exposed to strong sun for about ten minutes a day (by skin type) and at least 4 times a week.

Omega 3 fatty acid

Fatty acids are actually substances found in the body's cell envelope and important for the ability to transmit messages and substances to cells. These acids play a significant role in the nervous system and the brain by participating in the transmission of neural messages and allowing vital substances to enter the brain cell. This type of fatty acid has also been found to be important in other systems such as the immune system, cardiovascular system, has also been linked to memory problems, depression, lowering of high blood lipids and difficulties in attention and concentration.

Omega 3 is found mainly in northern sea fish that come to us frozen such as cod, tuna and salmon. In addition, seaweeds have also recently been found to contain omega 3, so vegetarians and vegans can also consume it through nutrition rather than supplements.

Fish contain lots of omega 3 fatty acids with salmon bagels (Photo: shutterstock)

Salmon bagels (Photo: ShutterStock)

Vitamin K2

Most people have probably not heard of Vitamin K2, and even if they have heard of it, they probably do not know what its role is and how to get it through the diet. Vitamin K was discovered a century ago as an essential substance for blood clotting, and is divided into two main forms - vitamin K1 and vitamin K2. Each form has a different role, but both have a calcium-related role, which plays an important role in blood clotting.

Vitamin K1 is mainly used to "activate" proteins so they bind to calcium and help with blood clotting and it is found in plant foods, such as broccoli, spinach, cabbage and also green peas. Vitamin K2, on the other hand, found in foods such as yellow and soft cheeses, egg yolks and fermented soybeans, is used to "activate" proteins that help bind calcium to bone tissue and prevent calcium from sinking into the blood vessels. In addition, it may reduce the risk of osteoporosis.