1 Essential Fatty Acids

For a more productive life, one needs tons of omega-3 fatty acids. Without this, and the lack of this, result to mood swings and depression and sometimes unpredictable behavior. These fatty acids come with many benefits like keeping the hair and skin upbeat, the heart healthy and eyesight clear.
To control cholesterol, boost the energy, and to keep the heart along with the other organs healthy, the body will need fats to get Vitamin A, Vitamin D, Vitamin E and Vitamin K.

2. Vitamin B12

For the body to synthesize new red blood cell, and to keep the nervous system healthy, Vitamin B12 is necessary. It is a must-have especially among the vegetarians. When homocysteine levels spike, the risks of stroke and the development of other heart diseases are heightened.
With low levels of Vitamin B12, conditions like anemia might occur and symptoms will include breathlessness, tiredness, and possibly having pale complexion. Other effects might be confusion, depression, mood swings, and memory loss.

3. Iodine

Found mostly in seafood, iodine helps the body create hormones. One of them is thyroid hormone. This mineral is having less and less presence in the food we eat. Different methods of growing a crop, which includes the use of fertilizers, affect the abilities of iodine to bind with water for our body’s use.

Lack iodine affects the brain tremendously. Brain development is affected. It could also result to miscarriage and still birth.

4. Calcium

The body requires 1000-12000mg of calcium daily. It is needed for strong bones and healthy teeth. Sources of calcium are broccoli, Chinese cabbage, and kale. Dairy products like cheese, milk, and yogurt are great sources, too.

5. Magnesium

More important than the calcium in the body, adding this to your diet increase the chances of you not having cancer. It is the substance responsible for managing the intake of calcium and its entry to the bones.

6. Iron and Zinc

This is so important to have by pregnant women. Low in energy, headaches, pale complexion and really weak nails and falling hair are some of the symptoms of iron deficiency For a great sense of smell, protein building, DNA synthesis, and a healthy immune system, the proper amount of zinc is required. The human body needs to acquire zinc from food consumption due to the fact that the body does not store zinc.

7. Protein

Women are recommended to have 45 grams and men 55 grams of protein. Common sources are peas, legumes, and beans. Yogurt, raw milk and cheese have proteins, too.]