Nutrition

The 5 vital nutrients you need to prioritise in your diet

5 October, 2022 . 0

Even if you think you’re eating a balanced diet, chances are you’re not getting enough of these vital nutrients.

You’re eating five serves of fruit and veg each day, watching your cholesterol, keeping your fibre up and your sugar intake down.

But no matter how much kale and quinoa you consume, experts say your diet and dislikes – and even our soil – could be sabotaging your nutrition goals.

Here are the five vital nutrients you probably need more of, and where to get them.

Calcium

Best known for maintaining healthy bones and teeth, calcium is one of five vital nutrients as it also aids blood clotting, regulates heart rhythm, and supports nerve function.

Too little can lead to osteoporosis, high cholesterol and inadequate iron absorption.

Eating too many high-salt foods may cause your body to lose calcium, while drinking too much alcohol and having more than three cups of coffee a day may decrease calcium absorption.

In fact, nearly three-quarters of women (73 per cent) and half of all males in Australia and New Zealand don’t get enough calcium.

Dietitian Felicity Curtain says milk and dairy products are best for upping your intake.

“It’s also found in calcium-fortified plant-based milks and yoghurts, canned fish with bones, hard tofu, nuts and seeds, and green leafy vegetables,” Felicity says.

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Iodine

Nutritionist Katie King says iodine is critical for thyroid health.

Iodine deficiency can lead to an underactive thyroid, brain damage in children, miscarriage, infertility and goitres.

More than 50 per cent of Australian children and pregnant or breastfeeding women are iodine deficient.

This is mainly due to insufficient levels of natural iodine in the soil, which is why this vital nutrient is added to table salts and bread.

“Our richest sources of iodine are seaweed such as nori, dairy, eggs, liver and fish,” Katie says.

Extra lift: 5 supplements that will help maximise your nutrient intake

Iron

“Iron is essential for red blood cell production and carrying oxygen around our bodies, and it’s critical for immune function and thyroid health, too,” Katie says.

Iron deficiency can cause lethargy, breathlessness, poor concentration, anaemia and decreased libido.

Felicity points out that women’s iron needs are more than double that of men’s, with one in four Australian women having low iron levels.

Katie says meat- and dairy-free diets are largely to blame.

“There’s a big push to reduce consumption of animal products, but many people are failing to replace these nutrients,” Katie explains.

Your body absorbs two to three times more iron from animal sources such as red meat, chicken and seafood than it does from plant sources.

“You can also get iron from wholegrains, nuts and seeds, legumes, green leafy veggies, dried fruits and iron-fortified foods,” Felicity says.

Pairing iron-rich foods with Vitamin C helps with iron absorption, she adds.

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Magnesium

One of the vital nutrients, magnesium is crucial for nerve and muscle function, bone health, glycemic control, energy production, sleep and stress management.

One-third of Australian adults don’t get the recommended daily amount of magnesium.

“This is because our soil quality is not what it used to be, so our plant-based food simply isn’t as nutrient-rich as it should be,” Katie says.

“In addition, people aren’t eating enough leafy vegetables.”

The best sources of magnesium are pumpkin and chia seeds, almonds, peanuts, spinach, cashews, soymilk, oatmeal, avocado, brown rice, and milk.

Vitamin D

“Vitamin D plays a role in maintaining strong bones by enhancing calcium absorption, but deficiency is common, impacting around 30 per cent of Australians,” Felicity says.

“The sun is our main source, but due to the need to balance the benefits with the risks of sun damage, many of us don’t get enough,” she adds.

The best food sources include egg yolks, oily fish and products fortified with vitamin D, such as milk, yoghurt, margarine and breakfast cereals.

“Also, research shows when mushrooms are exposed to UV light they produce vitamin D, and ‘tanning’ mushrooms in the sun for 15 minutes can produce up to 100 per cent of your daily requirements,” Felicity says.