6 Important Nutrients and How to Get Them

Did you know you can lose weight online, and access the CalorieKing.com.au Program (13 weeks of practical information on all aspects of weight control)? Learn more

Read more :

• Protein
• Calcium
• Iron
• Vitamin D
• Zinc
• Vitamin B-12

Protein

Why it's important
Muscle contraction, immune system protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in your skin and bone provide structural support for your body. Protein can also provide a source of energy.

Protein deficiency in children can impair growth, and can cause loss of hair and muscle mass and abnormal accumulation of fluid in adults.

Typical non-vegetarian diets contain well-above the actual daily protein requirements, so - contrary to popular myth - a carefully-chosen vegan/vegetarian diet can generally still provide sufficient protein.

Where to get it

• Lean meats
• Poultry
• Legumes
• Nuts and seeds
• Grains
• Green leafy vegetables
• Yellow fruits and vegetables
• Tofu
• Soy milk
• Milk products
• Eggs
• Fish

Calcium

Why it's important
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion, and overall bone strength.

When insufficient calcium is obtained from food, the body draws calcium out of the bones. This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the ones of the wrist, hips and spine.

Loss of height and curvature of the spine may also develop from lack of calcium, as may periodontal disease - the deterioration of the jaw bones that support the teeth.

Where to get it

• Milk
• Cheese
• Yoghurt
• Ricotta
• Green leafy vegetables
• Tofu (if processed with calcium)
• Oranges
• Orange juice (fortified)
• Enriched bread
• Sesame and sunflower seeds
• Canned salmon with bones; sardines

Iron

Why it's important
Chronic shortage of iron leads to anemia, symptoms of which can include pale skin, excessive tiredness or fatigue, breathlessness, general feeling of malaise and irritability, feeling cold all the time, and a decreased attention span.

Iron deficiency in children (even without anemia), can result in lethargy, irritability, repeated infections, and development problems.

Where to get it

• Lean red meats
• Eggs
• Spinach and other dark green leafy vegetables
• Whole grains
• Dried fruits, including apricots and figs
• Baked beans
• Nuts
• Enriched cereals
• Rolled oats

Vitamin D

Why it's important
Vitamin D is essential for the absorption of calcium, and thus for keeping teeth and bones strong and healthy.

Vitamin D deficiency results in poor bone and teeth development in children (rickets), and loss of calcium from bones in adults which can result in osteoporosis. 

Where to get it

• Fortified milk
• Eggs
• Cheese
• Enriched cereals
• Fortified soy milk

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 soymilk
• Fortified tempeh
• Enriched cereals
• Lean red meats
• Poultry
• Seafood

Related articles :

• Vitamins Guide

Last updated: March 7th, 2007