5 Under-consumed Micronutrients to add in your diet today



We read and talk about macronutrients (Protein, Fat, Carbs etc.), micronutrients (vitamins and minerals). But we forget that the body needs each and every nutrient in a balanced way to function fit and healthy for longer. Generally people are talking about how vitamin B12 deficiency leads to energy issues or how most people don’t get enough vitamin D.Most of us even haven’t heard about many micronutrients other than, Vitamin B complex, Calcium, Vitamin D, C etc.


But there’s a whole universe of nutrients you never think and heard about. That’s okay. If you’re eating a variety of whole foods including lots of diverse fruits and vegetables, you’re likely getting most of them in our diet naturally. By taking supplements the gaps are filled. And you get a complete nutrition needed for the body and mind.


However, you can’t ignore about other important nutrients your body needs for peak performance, in case you’re feeling like something’s missing, or your diet is restricted to certain foods like if you are a vegan, gluten-free or vegetarian.

To start, read up on these three unconsumed, most of the time underrated nutrients, which you should definitely make sure your diet is rich in.

1. Vitamin A


The very first vitamin of the alphabet ‘A’ does a heck when it comes to maintaining a high-functioning body. It helps in regulating the growth and differentiation of body cells, it plays a vital role in maintaining a strong immune system. Importantly its key to the development and maintenance of good vision.

There are two forms of Vitamin A, they are ‘Preformed’, found in animal foods, and, ‘Provitamin’ A carotenoids, found in fruits and vegetables. Eating too much preformed vitamin A can actually be toxic and is especially dangerous in certain condition like during pregnancy, but that risk doesn’t apply to the form found in plants. It is abundantly available in leafy greens like broccoli, spinach, and kale and orange-y veggies like butternut squash, sweet potatoes, and carrots. However, some are allergic to these veggies, some don’t like the taste. Even small fishes are rich source of Vitamin A. Fish livers are also known to be excellent sources of preformed vitamin A (Source: with 1 tablespoon of cod liver oil providing 4,080 mcg).

2. Vitamin K


Vitamin K is helps in blood coagulation and clotting and it decreases risk of heart disease. Recent study has also revealed it plays an important role in helping our bodies absorb calcium, and you’ve definitely already read our earlier article about Calcium and how much calcium you need for strong, healthy bone and muscle.


Vitamin K is available in vegetables like kale, collards, and spinach and also in Green Tea. Those leafy greens also contain magnesium, a mineral involved in calcium absorption as well as nerve and brain function. Human Body needs Vitamin D for calcium absorption. Hence it is advisable to take Calcium Citrate supplements with Vitamin D3 for better and faster results.

3. Choline


Choline is an essential micronutrient and a source of methyl group. Choline is a big building block for cells and the body needs Choline to synthesise phospholipids i.e. vital for cell membranes. It’s used to make a neurotransmitter that’s important for learning and memory, is also needed for many steps in metabolism.


May get your daily dose of Choline from eggs, seafood, broccoli, legumes, red meat and peanuts.


Choline deficiency can cause muscle damage and abnormal deposition of fat in the liver, which results in a condition called ‘nonalcoholic fatty liver disease’.


4. Potassium


Every tissue in the body needs Potassium. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Its main role in the body is to help maintain normal levels of fluid inside the cells, helps muscles to contract and supports normal blood pressure. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium and sodium are closely interconnected while they have opposite effects in the body. Both are equally essential nutrients that play key roles in maintaining physiological balance.


Potatoes, legumes, seafood, leafy greens, dairy, tomatoes, bananas etc contains potassium.

5. Zinc


Zinc is a mineral that your body uses for fighting off infections and producing cells. It’s important for healing injuries and creating DNA, the genetic blueprint in all of your cells. If you’re not getting enough zinc in your diet, you may have side effects such as hair loss, lack of alertness, and a reduced sense of taste and smell. Zinc deficiency is rare however it still occurs in some people and may have serious complications in long term.


You can get Zinc from diet like whole grains, milk products, baked beans, chickpeas etc.



Supplements


You can treat your under-consumed nutrients deficiency right away with supplements. Zinc, Potassium, Vitamin A, B12, D with many other micronutrients are found in multivitamin supplements. It’s also found in some cold medicines, though you shouldn’t take cold medicine if you’re not sick. You can also buy supplements as OTC products.

If you are under medication for any specific health complications kindly consult with your doctor before taking multivitamin supplements.

PS: Tuskca Multivitamin is a comprehensive blend of 21 nutrients to support your general health & well-being. In addition to macronutrients like protein and carbohydrates, the body requires essential micronutrients (vitamins and minerals) to function as most people’s diets don’t perfectly meet the daily amounts.