Can I Get Enough Vitamins from My Food?

The majority of Americans lack sufficient amounts of at least some nutrients, particularly vitamin D, vitamin E, calcium, magnesium, vitamin A, B vitamins, and vitamin C. They typically don’t consume enough choline, vitamin K, or potassium either.

Let’s break down whether food alone is enough to keep your body stocked with the nutrients it needs. 

Schedule an evaluation with Dr. Qureshi or Laura Canada, NP, at Creekside Wellness in Cypress, Texas, to determine if you’re low in any nutrients and the best way to correct or avoid a deficiency.

Is a healthy diet really enough?

While you can get all (or most) of the essential nutrients you need daily from foods, the fact is that most of us don’t. The American diet is loaded with highly processed foods, which contain significantly fewer nutrients than whole foods. 

Furthermore, busy schedules, lack of nutrition knowledge, chronic stress, and the addictive properties of added sugar and other additives make nutrient deficiencies abundant. 

The good news is that you can meet your body’s daily nutritional requirements by making dietary adjustments and taking supplements when needed.

Screening for nutrient deficiencies

See Dr. Qureshi or Laura to determine if you have a nutrient deficiency. They review your symptoms and medical history, complete a physical exam, and order blood testing to screen for insufficient nutrient consumption or poor absorption. 

Nutrient-dense food options

Examples of nutrient-dense foods to choose from when planning a balanced menu include:

• Variety of brightly colored fresh fruits and vegetables
• Quinoa, brown rice, wild rice, oats, and other whole grains
• Nuts, seeds, and legumes (peas, beans, lentils, etc.)
• Fresh/frozen chicken, turkey, lean red meat, fish, seafood, eggs, or other lean protein
• Low-fat dairy foods or calcium-rich plant-based alternatives
• Olive oil, avocados, avocado oil, and other heart-healthy fats

Avoid pre-packaged foods high in sodium, added sugar, and other additives. Steer clear of alcohol (or limit it as much as possible), sugary drinks, sweets, regular bacon, hot dogs, deli meats, sausage, and other processed meats. 

Nix fatty cuts of red meat, fried foods, packaged snacks, and other highly processed foods.

Dietary supplement recommendations 

It’s often helpful to take a multivitamin supplement designed for your age, gender, and life stage to ensure you meet daily nutritional needs. You might also be a candidate for omega-3s, fiber, protein, probiotics, or similar dietary supplements. 

Choose supplement products that have been third-party tested for purity, quality, and safety. 

Ask us which supplements are best for you. We can monitor your nutritional status periodically to ensure you’re meeting your body’s demands.

Visit with Dr. Qureshi or Laura Canada, NP, at Creekside Wellness today by contacting us by phone or requesting an appointment online.