Are you getting enough of the nutrients you need? You might be surprised. Many adults don't.
Four nutrients were singled out as "of concern" in the 2010 Dietary Guidelines for Americans because a lot of people aren't getting enough of them.
Are you one of them? Find out what you may be missing out on, how much you need, and how to get it.
1. Potassium
You may not hear as much about potassium as you do other nutrients, like calcium and vitamin C. But potassium is essential to managing blood pressure.
Sodium raises your blood pressure. Potassium lowers it.
"It also may improve problems with kidney stones and bone loss," says Andrea Giancoli, MPH, RD. She's a spokeswoman for the Academy of Nutrition and Dietetics.
How much you need: For most adults, the recommended daily amount is 4,700 milligrams (mg).
How to get it: The single best food source of potassium is the potato.
"A small potato has about 740 mg of potassium," Giancoli says.
Other good potassium sources include juices such as:
- Prune
- Carrot
- Orange
- Tomato
Also try eating beans, especially these types:
- White
- Lima
- Soy
You can also get potassium in some fish, such as:
- Halibut
- Tuna
- Cod
Potassium is also found in dairy products such as milk and yogurt.
2. Vitamin D
We cover up with hats, slather on sunscreen, and stay indoors to help prevent skin cancer. One unintended side effect of all this sun protection is that some people -- about 20% of the population, it's estimated -- are low in the "sunshine vitamin," vitamin D. Vitamin D works with calcium to build bone strength.
How much you need: Most adults should get 600 IU of vitamin D per day. For adults over 70, the recommendation is 800 IU.
How to get it: Large doses of vitamin D aren't naturally found in too many foods, Giancoli says.
"You can find some in fatty fish like salmon, tuna, and sardines," she says. "It's also found in egg yolks. So if you eat only the egg whites, you may miss a good source of vitamin D."
Milk and orange juice, especially fortified varieties, are also good sources of vitamin D. Another surprising source: mushrooms that are grown in the sunlight.
"You can find packaged mushrooms now that advertise 100% of the daily value of vitamin D," Giancoli says.
3. Calcium
All adults need calcium. Without enough calcium, we risk osteoporosis and bone fractures. But calcium builds more than just bones. It's also important to our nerves and muscles.
How much you need: All adults aged 19 to 50 should get 1,000 mg of calcium daily. The requirement goes up to 1,200 mg a day for women over 50 and for all adults over 70.
How to get it: Dairy products such as milk and yogurt are sources of calcium. But Giancoli says that many non-dairy milks, such as soy and almond milk, are now often fortified with calcium.
Many brands of orange juice are also fortified with calcium. Check the label.
Salmon, kale, turnip greens, and some kinds of tofu are other good dietary sources of calcium.
4. Fiber
Fiber in foods helps your digestive system and may lower your risk of heart disease and diabetes. But the average American diet isn't rich in fiber.
How much you need: Women should get 25 grams of fiber per day, and men 38 grams a day, but most people only get about 15 grams.
How to get it: Beans! Legumes are some of the best sources of dietary fiber. Some beans you can try:
- Navy
- White
- Lima
- Pinto
- Black
Most vegetables and fruits are also good fiber sources. So are whole-grain breads and pastas.
source:webmd
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