Faculty of Allied Health Sciences > Nutrition and Food Engineering

10 Nutrients You May Be Missing!

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Here's why these 10 nutrients are so important -- and how to ensure you're getting enough.
Calcium

Most of us know that calcium is essential for healthy bones. New evidence suggests that calcium also protects the heart and arteries. It appears to lower the risk of breast cancer and may guard against other forms of cancer, too. The 2010 Dietary Guidelines for Americans concluded that many children and most adults fall short on this essential mineral.

How much to shoot for: Women 19 to 50 should get 1,000 milligrams of dietary calcium per day. After age 50, the recommendation climbs to 1,200 milligrams. Adult men should get 1,000 milligrams of calcium a day and 1,200 milligrams a day after age 70.

Where to find it: Milk and milk products such as yogurt, calcium-enriched tofu, calcium-fortified orange juice, fortified cereals, low-fat cheeses such as ricotta.

Bonus nutrients: Milk, yogurt, and low-fat cheeses are great sources of protein as well as essential nutrients such as potassium.

Simple changes you can make: Have a bowl of fortified cereal with milk for breakfast. Help yourself to yogurt for a snack or quick lunch.

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Vitamin D

The sunshine vitamin, D is produced by the skin when we're exposed to sunlight. Since many of us work inside, we may not get enough sun exposure to generate adequate vitamin D. Although recent research suggests that vitamin D may be important for a range of functions, the best evidence points to its essential role in building and maintaining strong bones.

How much to shoot for: Optimal levels of D are a subject of debate. The most authoritative source is the Institute of Medicine, which published new guidelines in 2010. It recommends that most adults get 600 international units of vitamin D a day. For people 70 and older, the recommended amount climbs to 800 international units. Most Americans can get enough in their diets, the IOM report concluded.

Where to find it: Salmon, rockfish, tuna, vitamin D-fortified milk, fortified orange juice.

Bonus nutrients: Along with vitamin D, fish are rich in omega-3 fatty acids, which protect the heart and may also slow age-related memory problems.

Simple changes you can make: Drink a glass of milk with lunch. Have a serving of a fatty fish such as salmon or sardines two or three times a week.

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Potassium

Most of us know that too much sodium in the form of salt can raise blood pressure. Less well known is that fact that too little potassium also contributes to blood pressure. Falling short on potassium may also increase the risk of kidney stones and osteoporosis.

How much to shoot for: Adults should get for 4,700 milligrams of potassium a day. The latest nationwide survey shows that a whopping 97% of Americans don't hit the mark.

Where to find it: Potatoes, tomatoes, spinach, carrots, beans, peas, lentils, yogurt, bananas, fish, orange juice.

Added bonus: By eating more fruit and vegetables, you'll increase your intake of vitamins A, C, and K, all of which are in short supply in the average American diet.

Simple changes you can make: Add a few bean or lentil dishes, such as split pea soup and chili, to your repertoire of home-cooked meals. Slice a banana over your breakfast cereal.

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Fiber

Fiber is the indigestible part of plant foods. Researchers have long known that fiber helps keep digestion regular. Newer findings show that it protects against heart disease and type 2 diabetes and may help people maintain a healthy weight.

How much to shoot for: A healthy diet should contain 14 grams of fiber for every 1,000 calories. That means most adults should get 28 to 34 grams a day.   

Where to find it: Vegetables and fruit, whole grains, cooked dry beans and peas, nuts.

Bonus nutrients: Nuts are rich in unsaturated oils, which help protect against heart disease. Beans and lentils are great sources of potassium and magnesium.

Simple changes you can make:  Snack on whole-grain crackers or popcorn (a whole grain). Choose breads with 100 percent whole grain flour as their first ingredient. Look for breakfast cereals with at least 5 grams of dietary fiber per serving. Add canned, rinsed chickpeas to salads, soups, or pasta dishes.

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Vitamin A

This crucial nutrient is key to maintaining healthy eyesight and robust immunity. It also plays a role in many other physiological functions, including tissue growth.

How much to shoot for: Adult women need 700 milligrams a day. Men need 900 milligrams.

Where to find it: Dark green and bright colored vegetables, such as sweet potatoes, pumpkins, winter squash, spinach, collard greens, romaine lettuce.

Bonus nutrients: Most vegetables are loaded with fiber and other vitamins, including C, another nutrient deficient in some diets.

Simple changes you can make: Have a salad with mixed greens along with dinner. Snack on carrot sticks or sliced red peppers. Make sure your daily diet includes at least four and preferably more servings of vegetables.

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