Nutrition

Many people are concerned about whether they are getting enough essential vitamins and minerals needed by the body in their daily diets. Here are 3 examples and how you can tell if you are deficient.

Vitamin A - this is a fat-soluble vitamin which is stored in the liver so that it can be used by the body when it is needed. It helps to boost the immune system to fight off infections and is important for skin, bones and vision. Vitamin A can be found in fruit and vegetables which are red, orange, yellow and dark green, particularly carrots.

It is also found in eggs, fish, liver and dairy products. However, too much vitamin A derived from liver can be toxic which can increase the risk of bone fractures - this does not apply to non-animal foods. You could be deficient in this essential nutrient if you are suffering from dry eyes or difficulty seeing at night.

Magnesium - this mineral helps to regulate heart rhythm, insulin and energy production, as well as nerve function, lowers blood pressure and helps your muscles to relax. Magnesium is depleted by stress and physical activity. It is found in brown rice and other whole grains, nuts and seeds and dark green vegetables. You could be deficient in this essential mineral if you suffer with leg cramps and muscle spasms, poor sleep and waking feeling very tired. If you suffer from PMS, your magnesium levels could be low. People who eat a lot of processed foods could find that they become deficient in magnesium.

Zinc - this is an extremely important mineral, vital for the immune system as well as for healing, growth and digestion. It could even help with fertility. The body cannot store zinc so you need to make sure you get enough in your diet. High levels of zinc can be obtained from oysters - however if this does not appeal, you can get it in red meat and poultry, beans, peas, whole grains and nuts. You could be deficient in this essential mineral if you get lots of colds, skin problems or even hair loss.

Check with your GP if you are worried about any symptoms which you may be suffering from mentioned above.

Wendy Wood operates http://www.goodnutrition-goodhealth.com a blog all about good nutrition in relation to your health. She loves giving away free stuff and is now giving away FREE MEMBERSHIPS to her Newsletter. You're not going to believe what you get when you sign up ... it's all free. More information here: http://www.goodnutrition-goodhealth.com