6 Important Nutrients and How to Get Them

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Zinc

Leafy green vegetables are a good source of zinc

Why it's important

Zinc is essential for tissue growth and the senses of taste and smell. It also boosts the function of the immune system.

Deficiency can result in retarded growth, poor appetite, loss/change of taste and smell, mental lethargy, slow wound-healing, increased susceptibility to infections, excessive hair loss, reduced sperm count, and reduced sexual libido.

Where to get it

• Milk
• Whole grains
• Yeast
• Eggs
• Dark green leafy vegetables
• Lean red meats
• Oysters
• Seafood
• Peanuts

Vitamin B-12

Why it's important

Severe illness can result from a long-term deficiency of vitamin B-12, including severe anemia and irreversible spinal cord degeneration with neurological symptoms. Because these symptoms don't appear until after many months of poor B-12 intake, it is essential to keep an eye on intake to prevent the situation getting out of control.

People eating a vegan diet are more at risk for vitamin B-12 deficiency, as most food sources for B-12 are animal in origin.

Where to get it

Unfortunately for vegetarians, there are very few non-animal sources of Vitamin B-12, as plant matter contains virtually none. That said, the amount of B-12 required by the body is very small, and the body's stores last for up to six years. Therefore, sufficient vitamin B-12 can be obtained by taking vitamin supplements, or eating non-animal foods that have been fortified with Vitamin B-12.

• Eggs
• Dairy products
• Fortified soy milk
• Fortified tempeh
• Enriched cereals
• Lean red meats
• Poultry
• Seafood

Related articles :

• Vitamins Guide

Last updated: April 7th, 2012