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    Home » This and That » Are you Deficient? Find and Fix your Nutrient Gaps-Fast!

    by Kathy Patalsky · updated: Sep 13, 2019 · published: Feb 20, 2009 · About 3 minutes to read this article. 5 Comments

    Are you Deficient? Find and Fix your Nutrient Gaps-Fast!

    One of my favorite websites is FitDay.com. It is a free ‘food diary’ online tool than allows you to analyze your diet and evaluate which nutrients you are deficient in. The results are sometimes shocking.

    Back in college, nutrition 101, I did a similar program and found that I was only getting about 50% my RDA of both zinc and iron. It can be scary to learn that you are not giving your body all the nutrients it needs to function at an optimal level.

    But the good news is that you can easily find and fix your nutrient gaps!

    Tonight’s Project: Do something good for you body and take a few minutes to check out your nutrient profile. First, analyze your daily diet in FitDay.com or using another online tool. Like most people, you will probably be shocked to find that you may be deficient in a few key nutrients.

    After you get your profile, keep reading to find out a few quick fixes for your nutrient gaps…..

    QUICK FIXES FOR NUTRIENT GAPS

    IMPORTANT Note: In this list I try to stay away from animal sourced food items like eggs, meat and liver. Animal proteins like these may be high in several nutrients, but I prefer to recommend plant and grain food sources of nutrients.

    Vitamin A
    Carrots, 1 cup=370% RDA
    Sweet Potato, 1 medium=475% RDA
    Kale, 1 cup cooked=365% RDA

    Vitamin C
    Orange, 1 medium=116% RDA
    Bell Pepper, ½ cup=100% RDA
    Strawberries, 5 large=100% RDA
    Pineapple, 1 cup=94% RDA
    Grapefruit, 1 medium=147% RDA
    Kiwi, 1 medium=117% RDA

    Vitamin E
    Almonds, ½ cup=100% RDA
    Avocado, 1 whole=20% RDA
    Almond Butter, 2 Tbsp=41% RDA
    Sunflower seeds, hulled, ½ cup=80%RDA
    Wheat germ oil, 1 Tbsp.=100% RDA
    Peach, 2 raw=8% RDA

    Vitamin D
    Sunlight
    Soy or regular milk,fortified 1 cup=about 30% RDA

    Vitamin B6
    Banana, 1 medium=22%RDA
    Avocado,1 medium-22% RDA
    Peas, 1 cup=17% RDA
    Hazelnuts, 1 oz.=9% RDA
    Lentils, 1 cup cooked=46% RDA

    Vitamin B12
    Oysters, 1 raw=45% RDA
    Fortified Milk, varies

    Selenium
    Brazil Nuts, 1 oz.=776% RDA
    Brown Rice, 1 cup=27% RDA
    Lentils, 1 cup cooked=21% RDA

    Potassium
    Coconut Water, 1 cup=18% RDA
    Banana, 1 medium=12%RDA
    Lentils, 1 cup cooked 54% RDA

    Manganese
    Spinach, 4 cups raw=55% RDA
    Coconut Water, 1 cup= 18% RDA
    Brown Rice, 1 cup=88% RDA
    Pecan Nuts, 1 oz.=64% RDA
    Pineapple, 1 cup=91% RDA

    Magnesium
    Coconut Water, 1 cup=15% RDA
    Cashews, 1 oz.=19% RDA
    Sunflower seed butter, 1 tbsp=15%RDA
    Lentils, 1 cup cooked=46% RDA

    Iron
    Spinach, 4 cups raw=18%RDA
    Soy Beans, 1 cup=50% RDA
    Kidney Beans, 1 cup=27% RDA
    Peas, 1 cup=15% RDA
    Lentils, 1 cup cooked=95% RDA

    Zinc
    Oysters, 1 raw=85% RDA
    Cashews, 1 oz.=10% RDA
    Peas, 1 cup=13% RDA
    Lentils, 1 cup cooked=44% RDA
    Oatmeal, 1 cup cooked=8% RDA
    Black Beans, 1 cup cooked=12% RDA

    Copper
    Brazil Nuts, 1 oz.=25%RDA
    Shiitake Mushrooms, 1 cup raw=65% RDA
    Cashews, 1 oz.=30%RDA
    Hazel Nuts, 1 oz.=25% RDA
    Peach, 2 raw=6%RDA
    Lentils, 1 cup cooked=65% RDA
    Portabella Mushroom, 1 cap=30% RDA

    And hopefully you read my post about One Singular Sensation super foods to enhance your daily RDA’S.

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    About Kathy Patalsky

    Hey there! I'm Kathy, lover of kitty cats, weekend baking, 90's movies, travel, beach fog and foamy lattes. Since 2007, I have been sharing my vegan recipes and photos. My goal is to make your cooking life a little easier, delicious - and plant-loaded - while sharing some LIFE and conversation along the way.

    Vegan Linzer Cookies

    5 Ingredient Vegan Chocolate Pie

    Vegan Pumpkin Bread with Streusel Topping

    Vegan Oatmeal Cookies, Lunchbox-Ready

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