Some Nutrients Your Diet May Be Missing

Chances are, you need more than the seven nutrients discussed here. Many adults don’t get enough of these. 

You can solve that problem by following these simple steps for each nutrient. 

Calcium:

Why it’s good for you: Your bones need it, so do your heart and other muscles. 

How much do you need:

As you age, you need more calcium, according to the Institute of Medicine, the group of experts who set nutrient quotas. 

Here’s what you need per day:

Ages 119 to 50: 1,000 mg 2 Age 51 and older: 1,200 mg How to get more of it: 1 serving of low-fat dairy products a day as part of a balanced diet Three servings give you the calcium you need. If you have a dairy allergy or lactose intolerance, you can get calcium from calcium-fortified products, dark green vegetables, nuts and seeds. You can also get calcium from fortified foods and dietary supplements. One ounce nonfat milk or nonfat plain yoghurt. 

Fibre:

Why it’s good for you: Fibre is good for preventing constipation, lowering cholesterol and managing blood sugar levels. It’s satiating, and it’s found in foods that are low in calories, so it helps control your weight. Fibre may also help lower your LDL or bad cholesterol, which may reduce the risk of heart disease. 

How much you need:

Men ages 19 to 50: 38 grams; Age 51 years and older: 30 grams 1 Women age 19 to 50: 25 grams; Age 51 and older: 21 grams How to get more of it: Include fruits and vegetables at every meal and high-fibre whole grains and beans a few times a week. Vegetables, nuts and seeds (including natural-style nut butters) or popcorn (whole grain) instead of cookies, candy or chips. , millet, barley, cracked wheat, and wild rice.

Vitamin A:

An essential nutrient for your eyes Why it’s good for your health: 

Vitamin A is essential for vision, genes, the immune system and more. Required quantity: Vitamin A comes in two forms. One is retinol, which is readily available to the body, and the other is carotenoids, which are the raw material that the body converts into vitamin A. 

Health Benefits:

Every cell in your body contains potassium. It plays an important role in maintaining the balance of muscles, nerves and body fluids. Potassium strengthens bones and is also essential for energy production. Requirements: Men and women over the age of 19 need 4,700 mg of potassium per day. 

If you have high blood pressure, tell your doctor or pharmacist about the medicines you take to control your blood pressure. Some medications, such as some diuretics, cause you to lose potassium, and you need to replace the loss. 

Folic Acid:

Why it’s good for you: 

This is especially important if you’re pregnant or may become pregnant. Folic acid is a synthetic form of the B vitamin folic acid. When you’re pregnant, natural forms of folic acid and folate help protect your baby from neural tube defects (and sometimes cleft lip and palate) for the first 30 days. 

Required Amount:

Women who may become pregnant need to get the recommended 400 micrograms of folic acid per day from supplements. (Many prenatal vitamins contain 800 mcg of the vitamin.) Folate is also important during pregnancy. It is involved in cell production and prevents some types of anaemia. Pregnant women need 600 micrograms.

Iron:

Why iron is good for you: 

Iron helps deliver oxygen to cells and tissues throughout the body. It is important for women to get enough iron before and during pregnancy. Iron supply decreases during pregnancy and iron deficiency anaemia can occur in new mothers. 

Requirements:

Men need 8 mg of iron daily. Women need 18 mg daily from ages 19 to 50 (27 grams if pregnant) and 8 mg until age 51 (so you don’t lose iron during menstruation).

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