Key nutrients you may be missing

•Magnesium. Why you need it: Every cell of the body needs this essential mineral for hundreds of biochemical reactions, including energy production. Research shows that magnesium deficiency exacerbates inflammation, which can set the stage for cancer, stroke, and even type 2 diabetes. Sources include legumes, whole grains such as quinoa and brown rice, dark leafy greens, seeds, and nuts. •Omega-3 fatty acids. Why you need it: Long-chain omega-3 fatty acids tamp down inflammation, which is at the root of most chronic diseases, especially those that strike the heart and the brain. Eating a few servings of fatty fish each week, pasture-raised meats and eggs are all good sources of omega-3s. Vegetarians and vegans can nosh on seeds — such as chia, hemp, and flax, as well as walnuts. •Vitamin E. Why you need it: Vitamin E is a powerful antioxidant that helps destroy and neutralise free radicals, which are chemical compounds that accelerate ageing and disease progression by damaging cells. Vitamin E also plays a role in maintaining a healthy immune system by thwarting bacterial and viral invaders and helping red blood cells, which deliver oxygen throughout the body, develop properly. And vitamin E can help fight cancer by blocking the activation of an enzyme that helps the disease survive. You’ll find vitamin E in foods containing fat, such as nuts, seeds, flax oil, olive oil, and avocados, as well as in whole grains and dark leafy greens. •Iron. Why you need it: Without iron, our red blood cells could not transport oxygen from our lungs to our cells throughout the body. Iron deficiency can be brought on by many different circumstances, including heavy menstruation, excess intake of processed foods, and avoidance of red meats. Eating plant-based whole foods like beans and lentils, meat and fish, combined with a source of vitamin C like fruits and vegetables significantly improves absorption rates. •Source: care2.com