Check what do you eat regularly from the following lists and find what are missing in your diet; then correct the deficiency before you get sick.
If you are in a hurry, check those nutrients with fewer lines first as they are the most scarce and more frequently missed. Those with plenty of sources have less chances of being low in your diet.
It is strongly recommended to take foods instead of manufactured supplements; and limit the use of manufactured supplements to where your diet is deficient and you cannot correct it fast enough to meet the urgent needs of your body and health. (Foods are best sources of nutrients; while manufactured supplements are late second).
Here are lists for 34 nutrients arranged in alphabetic order:
1- What foods provide biotin?
Swiss chard is a good source of biotin.
2- What foods provide calcium?
Excellent sources of calcium include spinach, turnip greens, mustard greens, collard greens and tofu.
Very good sources of calcium include blackstrap molasses, Swiss chard, yogurt, kale, mozzarella cheese, cow’s milk, and goat’s milk. Basil, thyme, dill seed, oregano, and cinnamon are also very good sources of calcium.
Good sources of calcium include romaine lettuce, celery, broccoli, sesame seeds, fennel, cabbage, summer squash, green beans, garlic, Brussel sprouts, oranges, asparagus, leeks and crimini mushrooms. Rosemary, cumin seeds, cloves, coriander seeds, scallops, and kelp (a sea vegetable) are also good sources of calcium.
3- What foods provide choline?
The richest source of choline found in the U.S. diet comes not from a food, but from an additive called lecithin (phosphytidylcholine). Lecithin is most often added to foods as an emulsifier, that is, a substance that helps keeps food components blended together. Most of the lecithin in the U.S. food supply is derived from soybeans.
Although insufficient scientific research is available to precisely classify food sources of choline according to an “excellent, very good, and good” rating system, food sources of choline include: soybeans and soybean products, egg yolk (the word “lecithin,” comes from the Greek word lekithos meaning “egg yolk”), butter, peanuts and peanut butter, potatoes, cauliflower, tomatoes, banana, milk, oranges, lentils, oats, barley, corn, sesame seeds, flax seeds, and whole wheat bread.
Many of these foods contain not only choline itself, but also other forms of the vitamin including lecithin (phosphatidylcholine) and sphingomyelin. Ginseng root (Panax ginseng, also called American Ginseng) is also a source of choline.
4- What foods provide chromium?
Although chromium occurs naturally in a wide variety of foods, many foods contain only 1 or 2 micrograms (mcg) of chromium per serving. In addition, food processing methods often remove the naturally occurring chromium. As a result, obtaining a sufficient amount of chromium in the diet can be difficult.
Furthermore, determining the chromium content of foods is problematic due to inadequate analytical tools. Consequently, currently available food composition databases do not contain accurate information about the amount of chromium found in various foods. While our food rating system qualified romaine lettuce as an excellent source of chromium and onions and tomatoes as very good sources, the following foods are also believed to provide a significant amount of chromium: brewer’s yeast, oysters, liver, whole grains, bran cereals, and potatoes. Beer and wine can accumulate chromium during fermentation and are therefore considered to be dietary sources of the mineral.