Vitamin E– Its is well known that the majority of people do not get enough Vitamin E into their diets, which is a great shame as it is an antioxidant which protects your cells from damage.
This nutrient appears in many foods such as: Eggs, Nuts, Vegetable oils, and really green Vegetables such as spinach.
Although it is also sold as a dietary supplement (Side effects unknown) Vitamin E is a fat soluble (Stores and uses it when needed)
As a whole, Vitamin E describes eight different compounds but alpha-tocopherol is the most active in humans.
Iron- You need 18mg of Iron if you are a women and 8.7mg if you are a man as this helps you get oxygen throughout your whole body.
But still so many of us are Iron deficient, if you are fatigued, very irritable, cold hands or just want to gain more knowledge on Iron here it is in depth:
Look at getting plenty of Iron (Here) [LINK]
Potassium- If you are short on this it is quite simple..you are not eating enough Fruits &Vegetables! It is part of every cell in the body and without it you wouldn’t live.
I feel that potassium is very undervalued and is important as it keeps your brain, nerves, heart and muscles functioning normally on a consistent basis.
It is important to get enough potassium every day (4,700 mg) as a lack of it will give you chronic diseases.
Zinc– 8mg is what is needed every day to regulate your metabolism.
Zinc is a very important antioxidant that prevents some types of cancers and boosts your immune function also.
Zinc foods include: Seafood’s, (Cooked Oysters are the best for Zinc) Beef, Lamb, Spinach, Wheat germ, (AKA Cereal Germ) Cocoa powder and Nuts (Cashew are the best for zinc).
Magnesium– 320 mg is required each day to get your magnesium in.
If you’re lacking in magnesium it is normally due to the fact that you eat too much bad fat and sugary foods, and if you do not eat fish this also is a big dent.
Magnesium rich foods include: Whole grains, Leafy greens, nuts and seeds.