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People generally dislike making much of an effort. It's in our nature, we are one lazy primate, and if we don't put in an effort it is hard to keep us fit in a climate of easy meals. However, the abundance of food does not mean that we choose wisely. The reliance to our favorite foods can lead us to develop various nutrient deficiencies, which in turn can complicate our lives. If only the primate inside of us could think ahead!
One of the most important things in maintaining (and losing) your weight is having enough fiber in your diet. Since a lot of us rely on the enjoyable carbs to fill most of our meals, fibers need to be added on purpose, if we aim to have good digestion. Fruits and vegetables are your best friends when it comes to fiber, with a special nod to legumes, which are an excellent source of fiber and protein, with little carbs on the side. High-fiber diet will keep you safe from constipation, increased cholesterol and blood sugar fluctuations.
Even though there has been a big push for people to stop using dairy products as much as they do, especially since we managed to figure out that something like 75% of the world population is lactose intolerant, the need for calcium is still a real one. Low calcium intake means potential bone disease, and even to abnormal rhythms. If you can't digest milk, you could go for almonds, tofu, beans and green leafy vegetables. Seafood is another great source of calcium. Cereals and other grains are often fortified with calcium and other vitamins as well.
We are all well aware of vitamins and the need to have them in our diet regularly. Often we take them in form of pills or they could be a part of the package if we're taking nutritional supplements. And yet, we're sometimes forgetting that those vitamins are all part and parcel of our daily diet. They are needed to boost your immune system and improve eyesight, prevent anemia, help with fatigue, muscle pain and so much more. To get them in you need: colorful foods (carrots, pumpkins, spinach, broccoli, tomato), dairy products (or alternative, if you are lactose intolerant), nuts and seeds, and of course beans, the food of gods.
With a name like that, no wonder it never got popular. Regardless, potassium is present all over your body. It maintains fluid balance, bone strength, muscles and nerves. Luckily, it is easy to get, as bananas are a great source of potassium. Other foods that have it in abundance are kidney beans, spinach, sweet potato, broccoli and cantaloupe. You can find it in orange juice and Greek yogurt as well. All of the listed foods are also providers of a lot of other beneficial nutrients, which as an added bonus.
Iron deficiency is one of the most widespread health problems today, especially in children in countries with low income. It can lead to anemia, which in turn makes you feel weak and tired all the time. Now, iron is necessary for the creation of red blood cells. Logically, when there is a deficiency of iron, fewer red blood cells are being made, which is a problem, as they are in charge of delivering oxygen throughout your body. In order to partake of enough iron, your diet should include foods such as red meat, egg yolks and dark leafy greens. Of course, lentils are there again to help you boost your iron levels, as well as dried fruits. Red wine has, of course, a certain amount of iron in it, and enjoying an occasional glass will certainly boost your iron levels, but not as much as some of the foods mentioned above.
All in all, when it comes to nutrient deficiencies, it still boils down to not being willing/able to explore the variety of foods that offer so many things. Unfortunately, many people that are stuck in the 9 to 5 life regimes do not have the time or willpower to eat the nutrient-rich food and settle for fast food or pastry from the local coffee shop. And that is a health hazard in the making.