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Enhance Nutrition: Combat 9 Nutrient Deficiencies Even Healthy Eaters Get

It’s easy to fall into the trap of thinking that if you eat well, you’re getting all the nutrition you need. But there are all sorts of health conditions and lifestyle choices — not to mention variations in individual biochemistry — that affect your nutritional status. That’s why even people who eat healthily can develop nutrient deficiencies — and why it’s so important to enhance nutrition. My personal bugaboo is iron. I’ve been struggling with anemia for some time and trying to bring up my iron levels. So I wasn’t surprised to see iron on a list of nine nutrients healthy people often miss.

The good news is that most of these vitamins and minerals are present in fruits and vegetables, the very foods we should all be eating for countless reasons. Only vitamin B12 is not present in fresh produce. You’ll need to get that through meat, poultry, seafood, and dairy products. (If you’re vegan, make sure to include non-dairy milk, nutritional yeast, meat substitutes, and fortified cereals.)

Here are the other 8 nutrients you may not be getting enough of, and a handy list of fruits and vegetables that contain them. 

Missing nutrient

Who’s at risk

Go-to fruits and veggies


People who:

·Are stressed out

·Take birth control pills or diuretics

·Drink more than 7 alcoholic drinks per week

·Consume carbonated beverages

·Exercise regularly

·Dark leafy green vegetables



Vitamin D

People who:

·Do not get out in the sun regularly

·Wear sunscreen whenever outdoors

·Live in northerly latitudes (above San Francisco, CA and Norfolk, VA)

·Have dark skin

·Are obese

·Have digestive issues



People who:

·Work out a lot

·Do not drink enough water

·Go on starvation diets

·Are heavy drinkers

·Take diuretics







·Sweet potatoes

·Acorn squash

·Dark leafy green vegetables


People who:

·Are vegetarian or vegan

·Are pregnant or of childbearing age

·Have heavy periods

·Dark leafy green vegetables


People who:

·Are vegetarian or vegan

·Are post-menopausal

·Dark leafy green vegetables, particularly broccoli and kale

Vitamin A

People who:

·Have liver disorders

·Eat a low-fat diet

·Have difficulty absorbing fat

·Dark green leafy vegetables

·Orange or yellow-colored fruits and vegetables, such as oranges, papayas, carrots, pumpkin, and squash


People who:

·Exercise regularly

·Are vegetarian or vegan

·Have glandular abnormalities: either underactive adrenal or thyroid glands or overactive parathyroid gland

·Take antidepressants, anti-inflammatory medications, or diuretics



People who:

·Don’t eat enough fruits and vegetables

·Dark leafy green vegetables, especially broccoli and spinach

·Brussels sprouts


·Citrus fruits



Did you notice dark leafy greens make the list for almost every nutrient? Vegetables like kale, spinach, and broccoli are some of the healthiest, nutrient-packed foods you can eat. Citrus fruits are also heavy-hitters. In addition to their well-known vitamin C content, they also provide vitamin A, folate, and potassium. 

In addition to these foods, what should be on the other half of your plate to enhance nutrition? Fortified cereals contain folate (choose whole grain, low-sugar varieties); meat, dairy products, and nutritional yeast provide vitamin B12; fortified dairy products and fatty fish offer vitamin D; meat, fish, beans, and tofu have iron, nuts and seeds are sources of magnesium, and seafood, grains, nuts, pumpkin seeds, eggs, and milk deliver zinc.

While it’s always handy to have a reminder of the foods we should be eating, it’s also good to know that Juice Plus+ can help bridge the gap on the days we fall short of eating optimally. The Orchard and Garden Blends together contain juice powders of broccoli, kale, spinach, carrots, tomatoes, oranges, and papayas, as well as 13 other health-giving fruits, vegetables, and grains.

Taking Juice Plus is a great way to enhance nutrition and protect against nutritional deficiencies. Human clinical research has demonstrated that Juice Plus+ increases levels of folate, beta carotene (used to make vitamin A), vitamin E, vitamin C, and selenium.

How do you make sure you and your family are getting all the nutrition you need?

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