Vitamins, Minerals, Nutrients: What you need

The diets of most Americans are low in these key vitamins, minerals, and nutrients.

Calcium
Recommendation: 1,000 milligrams per day.
Benefit: Bone health.
Sources: Dairy products; fish with bones; dark, leafy greens

Fiber
Recommendations: 25 grams a day
Benefit: Protects agains coronary heart disease and reduces the risk of diabetes.
Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains.

Magnesium
Recommendation: 310 to 320 mg per day.
Benefit: Helps maintain muscle and nerve funtion; helps develop and maintain bones.
Sources: Nuts, seeds, bran, halibut and other kinds of fish.

Potassium
Recommendation: 4,700 milligrams per day.
Benefit: Helps maintain healthy blood pressure and helps reduce the effects of salt.
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.

Vitamin A
Recommendation: 2,310 IU's per day.
Benefits: Important for vision, embryonic development, and immune function.
Sources: Organ meats, orange and green vegetables.

Vitamin C
Recommendation: 75 milligrams a day.
Benefit: Acts as a disease fighting antioxidant.
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, and kiwis.

Vitamin E
Recommendation: 15 milligrams per day.
Benefit: Acts as a disease fighting antioxideant.
Sources: Some ready-to-eat ceareals, sunflower seeds, almonds, some oils, peanut butter.

Sources
U.S. Dept of Agriculture Report 'What We Eat in America; the National Academy of Sciences