10 Essential Nutrients You May Be Missing in Your Diet

Vitamin A is important to maintain healthy eyesight, support your immune system, and to promote tissue growth. The best sources of vitamin A are orange colored vegetables such as carrots, sweet potatoes, and pumpkin, or dark, leafy greens such as spinach and collard greens. Animal sources of vitamin A include egg yolk and fortified butter, margarine, and milk.

Vitamin E is an important antioxidant. It is found in vegetable oils, wheat germ, nuts, and seeds. By purchasing breads that are made from whole grains, you will be getting the vitamin E that is part of the wheat germ (white bread has been processed, which removes the germ of the wheat).

Vitamin D is crucial to help the body absorb calcium and phosphorus, which is key for bone health and maintenance. The easiest way to get vitamin D is from exposure to sunlight. The best dietary sources include fish oils and fortified milk and cereals.

Vitamin C plays a role in many of the body’s functions. It is an antioxidant, an important part of many enzymes, and plays an important part of many metabolic and immune functions. The best sources are citrus fruits, tomatoes, red and green peppers, berries, melons, broccoli, and potatoes.

Folate is essential for cell growth and metabolism. It is widely distributed in foods, so it is fairly easy to get from your diet. Rich sources of folate include green, leafy vegetables, orange juice, liver, and dried beans. Many grain products in the United States are fortified with folic acid, so you can also get this essential nutrient from breakfast cereals and fortified bread, rice, and pasta.

Calcium’slargest role in our body is bone and tooth formation, since more than 99% of the body’s calcium is stored in our bones and teeth. But calcium also plays an important role in blood clotting and muscle and nerve action. Milk and milk products are the best sources of calcium. Consuming calcium-fortified products (such as juices, nut milks, and cereals) as well as leafy green vegetables are also good ways to get calcium.

镁在您体内的每个细胞中都发现，因此在身体的新陈代谢中起着至关重要的作用。未加工的食物，例如坚果，可可，大豆，海鲜，全谷物，豌豆和豆类，绿色蔬菜的镁含量最高。当食物加工时，在此过程中，超过80％的天然镁含量会丢失。

Fiberhas many benefits for our body, including its ability to increase stool bulk, bind to bile acids, and delay gastric emptying, which improves blood sugar control. A high-fiber diet has been linked to a reduced risk of many diseases, including heart disease and cancer. The best sources of fiber are whole grains, fresh fruits and vegetables, beans, and nuts.

钾, along with sodium, helps to maintain the body’s water balance. It also plays a large role in metabolic reactions, muscle action, insulin release, and blood pressure maintenance. Unprocessed, fresh foods such as oranges, bananas, broccoli, leafy greens, whole grains, and milk products are the best sources of potassium.

Iron is the functional part of your body’s hemoglobin. It is necessary for blood sugar metabolism and antibody production. The best food sources are meat, eggs, leafy green vegetables, liver, and fortified cereal. It is best absorbed when eaten with a food containing vitamin C.

A lack of these essential nutrients in our diet is most likely related to our intake of highly processed foods. Choosing fresh, healthy foods daily increases your chance of getting these nutrients back into your diet. If you need guidance on how to improve the overall quality of your diet, talk with your physician or a registered dietitian.