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

One of my favorite websites is 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 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.....


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

Vitamin D
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

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

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

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

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

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

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

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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