Check what do you eat regularly from the following lists and find what are missing in your diet; then correct the deficiency before you get sick.
If you are in a hurry, check those nutrients with fewer lines first as they are the most scarce and more frequently missed. Those with plenty of sources have less chances of being low in your diet.
It is strongly recommended to take foods instead of manufactured supplements; and limit the use of manufactured supplements to where your diet is deficient and you cannot correct it fast enough to meet the urgent needs of your body and health. (Foods are best sources of nutrients; while manufactured supplements are late second).
Here are lists for 34 nutrients arranged in alphabetic order:
1- What foods provide biotin?
Swiss chard is a good source of biotin.
2- What foods provide calcium?
Excellent sources of calcium include spinach, turnip greens, mustard greens, collard greens and tofu.
Very good sources of calcium include blackstrap molasses, Swiss chard, yogurt, kale, mozzarella cheese, cow’s milk, and goat’s milk. Basil, thyme, dill seed, oregano, and cinnamon are also very good sources of calcium.
Good sources of calcium include romaine lettuce, celery, broccoli, sesame seeds, fennel, cabbage, summer squash, green beans, garlic, Brussel sprouts, oranges, asparagus, leeks and crimini mushrooms. Rosemary, cumin seeds, cloves, coriander seeds, scallops, and kelp (a sea vegetable) are also good sources of calcium.