Posted on 02/13/2024 at 06:30 Posted on 02/13/2024 at 06:30 Edited on 02/13/2024 at 07:15 Views 29 Vitamin D, calcium, potassium and dietary fiber are the four main nutrients that Koreans they tend to be missing from salmon, cheese, potatoes, berries, etc. It can be supplemented by eating foods. [사진=클립아트코리아]
Even if you eat a variety of foods that are nutritious for your health, it is likely that some nutrients are missing. What nutrients might busy, modern people be missing? According to the 2020-2025 Dietary Guidelines for Americans, most Americans are deficient in four nutrients. They were calcium, potassium, dietary fiber and vitamin D.
These nutrients are nutrients that affect our entire body, from the stomach, to the muscles, to the heart and teeth. Koreans are not very different. The recommended daily intake of calcium, a nutrient deficient in Koreans, is 700 mg, but the average actual intake is only 497.5 mg. Potassium, dietary fiber, and vitamin D were also similar. Let’s look at the four main nutrients that can easily be deficient and the foods that contain them.
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◆ Vitamin D
If you lack vitamin D, your immunity will decline and you may become obese. It also increases the risk of osteoporosis. The recommended daily amount of vitamin D in the United States is 600 IU. In Korea it is 400IU.
△ Foods that contain: Vitamin D in 85 g of salmon is between 383 and 570 IU. Koreans can get all the vitamin D they need from just one piece of salmon a day. The same volume of canned tuna contains 231 IU, a cup of milk contains 117 IU, and a cup of 100% fortified orange juice contains 100 IU.
◆ Football
If you lack calcium, your teeth become weak. Bones also become weak and prone to injury. Calcium is abundant in dairy products, including cheese, anchovies and crab.
△ Containing foods: Calcium is abundant in dairy products including cheese, anchovies, crabs, etc. You can consume 488 mg of calcium from half a 450 g container of low-fat plain yogurt. A cup of low-fat or soy milk contains 301 to 305 mg, a plate of spinach contains 250 mg, and a half cup of tofu contains about 434 mg.
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◆ Potassium
Potassium is an essential nutrient for the normal functioning of muscles, heart and nerves. If it is insufficient, symptoms such as arrhythmia, loss of appetite and muscle cramps may appear.
△Foods that contain: If you eat a medium-sized potato roasted right down to the skin, you can consume 926 mg of potassium. Lima beans contain 969 mg of potassium per cup, a banana contains 451 mg, and 3 ounces of skipjack tuna contains 444 mg.
◆ Dietary fibre
If you don’t consume enough dietary fiber, the movement of the colon becomes slow and you feel bloated all day. It’s also easy to have blood sugar problems.
△Foods containing: One cup of berries such as raspberries, blackberries and blueberries contains 6.2 to 8 mg of dietary fiber. A half cup of cooked white beans contains 9.3 to 9.6 mg. It may come as a surprise, but popcorn is also a food rich in dietary fiber. You can consume 5.8 mg in three cups.
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