3 Overlooked Nutrients To Add to Your Diet Now

Everyone’s always talking about how vitamin B12 deficiency leads to energy issues or how most people don’t get enough vitamin D. But there’s a whole universe of nutrients you likely never think about. Generally, that’s okay. If you’re eating a variety of whole foods including lots of diverse fruits and vegetables, you’re likely getting most of them in our diet naturally. Still, it’s good to know about other important nutrients your body needs for peak performance, in case you’re feeling like something’s missing, or your diet is restricted to certain foods (i.e. if you’re a vegetarian or gluten-free). RELATED: What You Need to Know to Be A Healthy Vegan To start, read up on these three underrated and often overlooked nutrients, which you should definitely make sure your diet is rich in, 24-7. 3 Overlooked Nutrients to Add to Your Diet 1. Vitamin A The very first vitamin of the alphabet does a heck of a lot when it comes to maintaining a healthy, high-functioning body. Not only is it involved in regulating the growth and differentiation of basically all of your cells, it plays a huge role in maintaining a strong immune system. And it’s key to the development and maintenance of good vision. (Kind of important, right?) RELATED: How to Strengthen Your Immune System Every Time You Eat The important thing to know is that there are two forms: preformed, found in animal foods, and, provitamin A carotenoids, found in fruits and vegetables. Eating too much preformed vitamin A can actually be toxic and is especially dangerous during pregnancy, but that risk doesn’t apply to the form found in plants. So, of course, we prefer to get ours from produce. Find it in leafy greens like broccoli rabe, spinach, and kale and orange-y veggies like butternut squash, sweet potatoes, and carrots. 2. Vitamin K Vitamin K is known for its role in blood coagulation and clotting and is linked to a decreased risk of heart disease. Recent research has also revealed it plays an important role in helping our bodies absorb calcium, and you’ve definitely already heard about how much calcium you need for strong, healthy bones. Find it in vegetables like kale, collards, and spinach. Plus, those leafy greens also contain magnesium, a mineral involved in calcium absorption as well as nerve and brain function. (Notice a trend in which foods contain the widest array of nutrients??) 3. Choline Choline is a micronutrient that’s a big building block for cells and is involved in many different systems in the body. It’s used to make a neurotransmitter that’s important for learning and memory, is involved in the methylation cycle, which affects energy and mood, and has been shown to regulate inflammation (score!). RELATED: 7 Delicious Anti-Inflammatory Foods Get your daily dose from eggs, beef, seafood, broccoli, and peanuts.

The 12 Healthiest Trader Joe’s Frozen Foods for a Quick Meal

Trader Joe’s freezer section is pretty legendary, thanks to the incredible selection and reasonable prices. But to find the healthiest frozen foods at TJ’s, you might need some hardcore help. To be clear, we want to encourage cooking fresh meals whenever you can. But life gets busy, so why not have some nutritious options for breakfast or dinner in your freezer? That’s a great way to avoid skipping a meal in the morning, when time is at a premium—or to escape the lure of a takeout binge after a really hectic day at work. RELATED: How to Do Sunday Prep for Healthy Meals All Week There’s a few main things to watch for when buying frozen meals. As always, keep an eye out for high amounts of sodium and sugar; fillers, such as processed soy; and unhealthy preservatives. (Pro tip: Hardly any of TJ’s food has artificial preservatives. The exceptions, which the grocery chain clearly labels, are sulfur dioxide or potassium sorbate, used in some dried fruit.) Beyond avoiding preservatives, Trader Joe’s is also better than many chains when it comes to using whole foods and lots of organic ingredients. To make it easier for you, we read lots of labels to find some of the store brand’s healthiest options. Feast your eyes on these 10 fast, delicious, healthy meal ideas—plus two dessert options (we couldn’t resist!). Trader Joe’s Healthiest Frozen Foods Shakshuka Starter (Image: Trader Joe’s) Nutrition facts: 3.5 g fat, 11 g carbs, 2 g protein, 340 mg sodium per half-package serving. The easiest Middle Eastern-inspired breakfast you’ll ever make (cast iron skillet not included). With only 10 simple ingredients, many of them being herbs and spices, this peppery, tomato-based breakfast packs a flavorful punch while staying low on the sodium, with no trans fats. Just add your own eggs! Eggwich Sandwich (Image: Trader Joe’s) Nutrition facts: 12 g fat, 3 g carbs, 16 g protein, 610 mg sodium per half-package serving. Did someone say “eggs”? If they are key to your morning experience, we’ve found a great breakfast sammie for you. This breadless wonder combines turkey sausage with American cheese, and instead of a bun, two soft-yet-sturdy scrambled egg patties. The gluten- and grain-free result is higher in sodium but a low-carb, high-protein way to start your day and keep you going strong until lunch. Riced Cauliflower Stir Fry (Image: Trader Joe’s) Nutrition facts: 2 g fat, 7 g carbs, 2 g protein, 190 mg sodium per one-cup serving. Cauliflower is all the rage, so you might be extra inclined to try this tasty mix. It starts with cauliflower crumbles, seasoned with tamari and sesame oil. Then it includes peas, corn, red bell peppers and spring onions. Add your own protein to the stir fry to complete the meal. Cauliflower Gnocchi (Image: Trader Joe’s) Nutrition facts: 3 g fat, 22 g carbs, 2 g protein, 460 mg sodium per one-cup serving. Sticking to the cauliflower groove, TJ’s offers this healthier take on gnocchi. Is there anything this tasty cruciferous vegetable can’t do? Its added ingredients include olive oil and sea salt, which bump up the sodium and carb quotient along with the flavor boost. But it’s also got an admirable 6 grams of fiber per serving. Sweet Potato Gnocchi Nutrition facts: 12 g fat, 27 g carbs, 5 g protein, 440 mg sodium per one-cup serving. Because we love gnocchi, let’s check out this mini dumpling made with healthy sweet potatoes, plus milk, eggs and grana padano cheese. The dairy makes them more decadent, but you do get 3 grams of fiber per serving, not to mention the antioxidants found in sweet potatoes. Cuban Style Citrus Garlic Bowl (Image: Trader Joe’s) Nutrition facts: 18 g fat, 44 g carbs, 16 g protein, 540 mg sodium per bowl. This all-in-one meal combines long grain rice and chicken-thigh meat. The fun pop of yellow color comes from turmeric, which has anti-inflammatory properties. Bell peppers, onions, plantains, black beans and cilantro round out this tasty dish. Cedar Wrapped BBQ Sockeye Salmon Filet (Image: Trader Joe’s) Nutrition facts: 4.5 g fat, 3 g carbs, 32 g protein, 370 mg sodium per one-cup serving. Buying your omega-3-rich fish frozen guarantees that it will last longer, and it still offers all of the same nutrients you get from buying it fresh. This 6-ounce deboned filet of wild caught, Alaskan sockeye is rubbed with smoked sea salt and chipotle powder. Wild Raw Argentinian Red Shrimp (Image: Trader Joe’s) Nutrition facts: 0.5 g fat, 0 g carbs, 14 g protein, 320 mg sodium per six-shrimp serving. As protein sources go, this little shrimp is a big boss. You get 14 grams of protein with zero carbs and near-zero fat. Need some tips on how to prepare it? You could just saute it and serve it over one of TJ’s other frozen dishes, like the cauliflower stir-fry. Or follow one of our shrimp-meal tips. Turkey Burgers (Image: Trader Joe’s) Nutrition facts: 10 g fat, 0 g carbs, 22 g protein, 280 mg sodium per burger. Who says you can’t enjoy a burger? Yes, this turkey burger has a fair amount of fat (10 grams, with 2.5 g saturated fat). But this whole food is seasoned with only a modest amount of kosher salt plus rosemary extract, and of course it’s a great source of protein. Quinoa Cowboy Veggie Burgers (Image: Trader Joe’s) Nutrition facts: 8 g fat, 22 g carbs, 5 g protein, 310 mg sodium per burger. Speaking of burgers, this inventive quinoa-and-black-bean burger is worth a yummy vegetarian option. It’s subtly spiced with roasted garlic, chili powder, cilantro and other flavors, all while delivering a healthy 4 grams of fiber (which you wouldn’t get in a meat burger). Gone Bananas and Gone Berry Crazy (Image: Trader Joe’s) The macronutrients for these frozen bananas and strawberries are nearly identical: 3.5 g fat, 15-16 g carbs, <1 g protein, 12 g sugar per serving. This delish dessert comprises banana slices or strawberry halves, covered in