Get the 4 nutrients you’re not eating

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you’ve probably heard that carrots are good for your eyes. It’s true! Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems.

Rev up your nutritional intake with these simple diet tweaks

A ). Fibre
The recommended dietary allowance (RDA) for 19-to-50-year-old men is 38 gm of fibre daily. But most people only eat about 15gm. Aside from helping with digestion, fibre-rich foods can keep your heart in check and protect you from diabetes.

Your easy fix: Snack on fruit and nuts throughout the day, top your salads with beans, and eat more veggies.

B ). Potassium
This is a key mineral and electrolyte that helps your muscles contract, controls the activity of your heart, and helps control blood pressure. It’s recommended that guys get 4,700 mg of potassium daily.

Your easy fix:
Potassium is high in fruits and vegetables but apart from that a cup of white beans has 1,200 mg and avocado offers around 487 mg.

C ). Vitamin A
If you want to keep your vision and immune system in check, you will need more of this nutrient.

Your easy fix: To up your intake, think about orange, red, and yellow coloured vegetables like peppers and carrots. Also go for musk melon. Just one cup of musk melon provides over 100 per cent of your recommended daily intake for the nutrient.

D ). Vitamin D
Research has found that more than a third of Indian men aren’t hitting the recommended intake of 600 IUs. Vitamin D deficiency may show up as fatigue or achiness, sometimes there are no symptoms at all.

Your easy fix: Add salmon to your meals. Each filet has around 450 IUs. Increase your intake of mushrooms, cabbage and eggs-they too are rich in vitamin D.

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