Life is not just about living longer, it is about enjoying a good quality of life.

We all want to age with grace, maintaining strength, health, and energy right?

Skincare and beauty products can help our outward appearance remains radiant, but it’s important to target the biological processes of the body.

There are nutrients we are likely deficient in that can help prevent cognitive diseases, illness, and damage to cells.

Here are the top 5 nutrients you should be consuming to improve overall health and wellbeing today.

Vitamin D

This is a nutrient many individuals are deficient in. It is considered both a nutrient we eat and a hormone we make.

Vitamin D is a fat-soluble vitamin found in very few foods. It can be found as D2, pre-vitamin D, and D3.

It is essential for the formation of healthy bones, teeth health, and various other functions in the body.

The best sources of vitamin D are fatty fish and fish liver oils. Eggs, cheese, and beef liver all have small amounts.

Both types of vitamin D can be formed by the body when the skin comes into contact with the sun’s UVB light.

Sunscreen, darker skin tones, less time outside, or full-cover clothing can be causes of vitamin D deficiency. 

Deficits in Vitamin D can lead to increased fractures, a higher risk of colon cancer, increased heart disease, type II diabetes, and reduced immune system.

Vitamin B9 

Also known as folate, this B vitamin is used in the formation of red blood cells, cell function, and healthy cell growth.

It is needed in various processes, such as converting carbohydrates into energy, white blood cell formation in the bone marrow, and production of DNA and RNA.

It’s also used to form neurotransmitters that allow brain cell communication.

With the consumption of folate comes many benefits, such as a lower risk of depression and stroke and increased heart health.

Being deficient in this nutrient may lead to anxiety, fatigue, and cognitive decline.

Foods high in folate include lentils and other beans, egg yolk, asparagus, spinach, and other leafy greens.

Added to foods, it is called folic acid, which some manufacturers require in products.

Vitamin B12

B12 has many functions in the body, in the production of red blood cells and DNA. It is important to keep nerves healthy, and other functions in the nervous system.

Like folate, it is used to form neurotransmitters that allow brain cell communication.

A deficit in B12 can lead to depression, anxiety, feeling tired, decreased concentration, and insomnia.

Vitamins and supplements of B12 are difficult for the body to absorb, so it’s best to get this nutrient from natural sources.

B12 is found in meats, fish, poultry, eggs, and dairy.

A good source for vegetarians or vegans can also be nutritional yeast.

Additionally, some medications can block B12 absorption such as diabetes medication, birth control pills, hormone replacement therapy, and anti-inflammatory drugs. If you take any of these, you may need even more B12 in the diet.

Omega 3 Fats EPA and DHA

Omega 3 fats are incredibly important to maintaining a healthy body and a great energy source for the lungs, heart, and immune system.

It is used in the formation and repair of cells and is integral for brain development.

EPA and DHA are two forms found primarily in fish, while ALA is found in nuts and seeds.

It is important to consume DHA, for it is found in the eyes and brains and may help prevent heart disease. This nutrient can also lower the risk of depression, lower inflammation, and protect against cognitive decline.

Choline

Choline is a nutrient much like a B vitamin, but it can be made in the body by the liver.

It is used by the brain and nervous system for muscle control, mood regulation, memory, and many other functions. 

Choline is also used in cell formation as it is needed to form the membrane around the body’s cells.

Good sources of choline may also come from foods such as meats, nuts, beans, and eggs.

Nutrients the Protect against the Sun

And for Protection against Physical Skin Damage, check out these three:

Vitamin C, E, & Selenium

Vitamin C and E are considered antioxidants that can protect the skin from the sun, prevent sun damage (while allowing you to get some vitamin D synthesis in). Vitamin E is also important for the health of the brain, eyes, and blood vessels.

Sources of vitamin C include green leafy vegetables. cauliflower, squash, tomatoes, and citrus.

Sources of vitamin E include nuts, pumpkin, sunflower seeds, asparagus, avocado, and leafy green vegetables.

Selenium is a necessary trace mineral that also protects the skin from the sun. It can help prevent mental decline, is vital to thyroid health, can boost the immune system, and much more.

Sources of this include lentils, fish, eggs, cottage cheese, and some nuts.

The Takeaway

Making sure we obtain these nutrients are a great way to improve our overall quality of life.

By eating well, we give the body the building blocks it needs to thrive.

Remember that health starts from the inside out.

Eat nutrient-dense meals with a colorful variety of vegetables, exercise, and take care of your mental wellbeing to flourish, one day at a time.