Chances are that you yourself may have a deficiency and are unaware of what vitamin you are deficient in. This is especially true if you live in a city that's located in the northern portion of the country. Statistics indicate that as many as 50% of some people in northern base cities may be deficient in an essential vitamin or mineral.

The problem with this is that vitamin deficiency can lead to a weaker immune system, higher risk of getting cancers and low bone density as well. Fortunately by having a balanced diet you can eliminate the chances of this happening. So the question that lies to be asked is what are some additions can I add to my diet to ensure I'm not deficient in a vitamin? In this post we'll take a look at foods you can eat to prevent the top 7 most common deficiencies.

1) Vitamin D

Vitamin D is an essential vitamin that our body needs to facilitate skeletal growth as well as to reinforce the strength of our bones. Very few foods are rich in Vitamin D. However, you can get an adequate amount of this nutrient by eating foods such as juices, breads, cereals, salmon and eggs.

2) Calcium

Experts suggest that an adult should take in no less than 1000mg of calcium per day. Calcium helps to prevent conditions such as arthritis as well as to improve recovery rates. Calcium can be gained from multiple food groups not just milk alone. Some of those include yogurt, almond milk, oatmeal and kale.

3) Potassium

Potassium is essential for cardiovascular and nerve health. People who undergo a deficiency with this vitamin experience muscle cramps and muscle spasms on occasion. It can be found in foods such as potatoes, mangoes, melons and bananas.

4) Protein

If you enjoy meat, chances are that you do not have a protein deficiency. However, if you are vegan you need to ensure that you get a decent amount of protein from non-meat sources or you get a vegan vitamin deficiency. Some of those include: peanuts, cottage cheese, Greek yogurt and oats.

5) Vitamin B12

If you experience fatigue on a regular basis, you may be suffering from a vitamin B12 deficiency. The elderly in particular are especially prone to this deficiency as their bodies are not as efficient at producing HCL (hydrochloric acid) like it used to. This acid helps the body to absorb Vitamin B12. The body needs this essential vitamin so that it can produce energy. Fortunately, you can get vitamin B12 from foods such as salmon, eggs, milk, poultry and coconut.

6) Magnesium

Experts proclaim that adults should consume no less than 310-410mg of magnesium per day. Simply said, if our bodies do not get an adequate amount of this nutrient it simply will not function efficiently as it could. Magnesium is crucial for everything from memory and muscle health, as well as energy production. If you want to ensure that you get an adequate amount of magnesium be sure that you choose foods such as legumes, whole grains, nuts and green vegetables.

7) Iron

Iron is an important vitamin that the body uses to aid in the growth and development of it. It also plays an important role in the production of red blood cells and helps to strengthen our immune systems. Organ meats are known to be rich in iron such as beef liver and chicken gizzards. Iron can also be found in green vegetables such as broccoli and spinach. 

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