Seven Nutrients We Need More Of

We may think our diets are balanced, more or less, but our diets aren't. The average American is missing quite a few nutrients from their diets - 7 to be exact. So which nutrients are we missing, and what should we be eating to get them? Read on to find out.

The average American isn't getting enough calcium, potassium, fiber, magnesium, vitamin A, Vitamin C or Vitamin E. Adding a few simple foods to our diets may be all it takes to get these nutrients.

Calcium helps your body maintain muscle function and heart rhythm in addition to building strong bones. The average adult needs 1,000 milligrams a day. Just eight ounces of nonfat plain yogurt will give you half of that - 452 milligrams. You can also find calcium in salmon and cooked spinach.

Magnesium helps the body maintain the immune system, muscles, nerves and heart. 300-400 milligrams a day is adequate for most adults. Try adding almonds, 100% bran cereal, cooked halibut or brazil nuts to your diet for some extra magnesium.

Potassium helps the body maintain a good fluid balance and blood pressure. It also helps the muscles and nerves function. An adult needs 4,700 milligrams a day. Fruits and vegetables, especially bananas and baked sweet potatoes, are good sources of potassium. Tomato paste, yellowfin tuna, and non-fat plain yogurt are also good sources.

Fiber helps those of all ages maintain a healthy intestinal tract. Fiber also helps your body fight disease. It may even help fight diabetes, heart disease and some cancer. Depending on age and sex, 21 to 38 grams per day are needed. Fiber can be found in whole-wheat English muffins, baked sweet potatoes, cooked black beans, 100% bran cereal and pears.

Vitamin A can be found in cooked winter squash or spinach, cooked fresh carrots, and baked sweet potatoes. Vitamin A helps us with tissue growth, immunity and vision.

It is fairly common knowledge that Vitamin C helps boost our immune systems. This vitamin also helps prevent cell damage and make collagen. The average adult needs 75 to 90 milligrams, which can be found in one to two servings of the following: cantaloupe, cooked broccoli, strawberries, cooked sweet red pepper and oranges.

Vitamin E is another nutrient that helps protect cells from damage. Vitamin E comes in forms, and the form we need most is alpha-tocopherol, also known as AT. AT can be found in tomato sauce, peanut butter, roasted sunflower seeds and almonds. About 15 milligrams a day is sufficient and about two servings of these foods is adequate.

Sources:
http://www.webmd.com/solutions/smart-diet-choices/nutrients?page=1
www.nlm.nih.gov/medlineplus/vitamins.html
dietary-supplements.info.nih.gov/factsheets/calcium.asp