Nutrients We Need: Simple Foods that Keep Us Healthy

In the age of fast food, it's no wonder most of us don't eat healthy, let alone eat foods that meet daily requirements of vitamins and minerals. As many reports go, the government has seen that Americans don't get nearly enough of the nutrients we need.

Here is a breakdown of some common nutrients we need to get from food or even from a multi-vitamin in some cases, on a daily basis. It's not a good idea to get all of your requirements through a vitamin pill, but since we don't, or can't, eat enough for what we need, any little bit helps.

Calcium is very important, to women especially. It promotes bone health, and prevents brittle bones and even osteoporosis. The daily recommendation for calcium is 1,000 milligrams per day, and you can get it through dairy products, fish that contain bones, and green leafy vegetables. If you are allergic to dairy products, don't worry about a lack of calcium, which can also be found in almonds, oranges, and broccoli, as well as countless other vegetables.

Fiber protects us against heart disease, healthy cleansing of our insides, as well as helping to reduce the chance of diabetes. Only 25 grams of fiber a day are recommended, and it's found in most of the food we eat. Fruits, vegetables, whole grains and nuts are all great sources of fiber. Keeping our system clean is a good way to prevent diseases or illness that we may get later on in life.

Potassium helps regulate a healthy blood pressure level and may counteract the effects salt has on our bodies. Having adequate amounts of potassium can reduce muscle cramps, reduce the chance of kidney stones or even bone loss. You can find potassium in bananas, potatoes, yogurt and soybeans. It's recommended that we try and ingest 4,700 milligrams per day for healthy living.

Vitamin A is the key to healthy vision and immune functions. Not only does it give our eyes the vitamins they need for eyesight, Vitamin A also aids in the production of red blood cells. Women are recommended to ingest 2,310 international units of Vitamin A every day. Like many other nutrients, Vitamin A can be found in green leafy vegetables, as well as orange colored vegetables.

Vitamin C is probably the easiest nutrient to ingest in our bodies. It can be found in citrus fruits, red and green peppers, and other fruits like kiwis. Daily recommendations for Vitamin C are 75 milligrams a day. Some juices now come fortified with either calcium or vitamin C, so it may be easier to get those daily recommendations in as well.

Vitamin E is a great nutrient for both inside and out of the body. Only 15 milligrams a day is needed, and can be found in ready-to-eat cereals, peanut butter, oils and almonds. Vitamin E capsules can be found in stores, so it's easy to keep up with daily intake. It acts as an antioxidant and has been shown to help for heart and eye health.

Most of these daily requirements come in the foods we eat on a daily basis. Most people don't get them however, because our food choices are not always the best. Not only does eating fast food contribute to obesity, it also limits the intake of vital nutrients our bodies need to function.

Try eating at home more often to ensure that you and your family are getting the necessary nutrients to maintain a healthy, problem-free lifestyle.