7 Must-Have Nutrients in Your Diet

The USDA says American adults don't get enough of seven essential nutrients, so here they are in no particular order. Take a close look and you’ll notice that every one of these foods is an essential par of the Mediterranean diet: fruits, vegetables, leafy greens, nuts and whole grains.

Potassium: Lower Blood Pressure

Potassium is a key nutrient. Studies show that potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally -- like potatoes, sweet potatoes, and bananas -- many Americans still aren't getting enough.

Magnesium: Prevent Disease

Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, and nuts (especially almonds). They could do a lot for your health.

Vitamin A: Up Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. It's the latter -- found in foods like sweet potatoes, carrots, spinach, winter squash, and fortified cereals -- that we're missing. It can be a problem: Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.

Vitamin E: Healthy Fat Benefits

Vitamin E is an antioxidant that's important for immunity, healthy skin, and good vision; it may reduce plaque buildup in blood vessels. It tends to show up in foods with higher levels of fat like almonds, hazelnuts, sunflower seeds, and oils such as safflower and sunflower oil. If you cut down on fat for health reasons, be sure to get enough healthy fats.

Calcium: More Than Strong Bones

You probably know that calcium is good for bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but has too much bad fat, so eat foods like salmon and tofu are, too.

Vitamin C: Immunity Booster?

Can vitamin C prevent the common cold? Maybe not. But some studies suggest it can shorten the duration of symptoms. This vitamin, found in many citrus fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.

Fiber: Bulk Up

Fiber from whole grains, beans, and leafy greens has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. It may, however, decrease the absorption of medications and supplements if they are taken at the same time so stagger any meds apart from the time your going to eat these foods.