5 Nutrients You Probably Need More Of
By Sara Reistad-Long
Experts say it's best to get these nutrients by eating the foods that they're found in, but if you suspect you're not getting enough, talk to your doctor about taking a supplement.
1. Calcium
Aim to get:1,000 mg (1,200 for women over 50) daily
Needed for: Strong bones and teeth
Found in: Milk, yogurt, green leafy vegetables, canned salmon (because you eat the bones)
2. Vitamin C
Aim to get: 75 mg daily
Needed for: A strong immune system ; collagen/ skin health. Has anti-inflammatory properties.
Found in: Fruits and vegetables (such as citrus fruits , strawberries, kiwi, broccoli, Brussels sprouts, red peppers)
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3. Fiber
Aim to get: 25 g daily
Needed for: Healthy digestion and metabolism, stable blood sugar, healthy cholesterol levels. May also help with weight management.
Found in: Whole grains (oatmeal, whole-grain breads and cereals), nuts and seeds, most fruits and vegetables , legumes
4. Potassium
Aim to get: 4,700 mg daily
Needed for: Proper brain, heart, kidney and nerve function
Found in: Most fruits and vegetables (including bananas, oranges, leafy greens, avocados), beans (all types), yogurt
5. Magnesium
Aim to get: 310-320 mg daily
Needed for: Nerve, muscle and bone function. May help regulate mood.
Found in: Nuts and seeds, green vegetables (kale, broccoli, spinach), potatoes, almonds
Sara Reistad-Long is a freelance writer who specializes in health and well-being. She also blogs about food at SvelteGourmand.com.
Original article appeared WomansDay.com:
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