7 nutrients your diet may be lacking

Why Calcium is good for you: The bone system needs calcium. The heart muscle and other muscles of the body also need enough calcium. Studies have shown an association between getting enough calcium and lowering blood pressure, as well as good weight control.
How much calcium you need: According to the American Institute of Medicine, experts in establishing nutritional needs, you need more calcium as you get older. Daily Calcium Needs:
Ages 19 to 50: 1000 mg Ages 51 and older: 1200 mg How to get enough Calcium : Three servings of low-fat dairy, one serving An important part of a balanced diet will provide you with all the calcium you need. If you are allergic to dairy foods or are lactose intolerant, you can get calcium from calcium-fortified products, dark green vegetables, and nuts.

Why fiber is good for you: Fiber is good for the digestive system, lowers cholesterol, and stabilizes blood sugar. Fiber increases satiety and is abundant in low-calorie foods, so it helps you control your weight. Fiber can also help lower LDL or bad cholesterol, reducing the risk of heart disease.
How much fiber you need:
How to get more fiber:
Fiber is found in fruits, vegetables, all fiber-rich whole grains that need to be included in daily meals and other foods. Legumes are added several times a week. Snack on whole-grain crackers, fruit, vegetables, nuts (including natural nut butters) or popcorn (whole-grain) instead of regular cookies, candy, or potatoes fries. Choose wholegrain breads and cereals, and pastas made from wheat or other grains like quinoa, millet, barley, wheat flour and rice. Choose breads that contain more than 3 grams of fiber per slice. For cereals, there should be more than 5 grams of fiber per serving. Start the meal with a bean soup like lentils or black beans. Add washed or canned chickpeas, kidney beans or black beans to salads, soups, egg dishes, and pasta dishes. While dietary fiber is best, other fiber supplements can help you get your daily fiber needs. Examples include psyllium, methylcellulose, wheat dextrin and calcium polycarbophil. If you use dietary fiber supplements, increase the dosage gradually. This can help prevent bloating and muscle slippage. And equally important is to stay hydrated as you increase your fiber intake.

Why Vitamin A is good for you: you need vitamin A for the function of vision, the genome, the immune system and many other organs.
How much vitamin A you need: Vitamin A comes in two forms: retinol (which is ready for use by the body) and carotenoids, which are the raw form, which the body needs to convert to Vitamin A.
How to supplement Fiber: Make your meals colorful. Top picks include:
Carrots Sweet Potatoes Pumpkin Spinach Watermelon Red Pepper Broccoli Tomatoes

Why Potassium Is Good For You: Potassium occurs in every cell in the body. Potassium plays an important role in maintaining muscle, nerve and fluid balance. Potassium also strengthens bones and is needed for the body's energy production. Getting enough potassium also helps you fight high blood pressure.

How much Potassium you need: Men and women 19 years of age and older need 4700 mg of Potassium per day.
If you have high blood pressure, review with your doctor or pharmacist what medications you are taking to control your blood pressure. Some medications including diuretics can cause you to lose potassium, so you need to replenish the lost amount.

Why folic acid is good for you: if you are pregnant, folic acid is especially important. Folic acid is the synthetic form of the B vitamin folate. After pregnancy, naturally occurring folic acid and folate help protect your unborn baby from neural tube defects (and possibly cleft lip or palate) for the first 30 days.
How much folic acid you need: 400 micrograms of folic acid per day from dietary supplements is recommended for pregnant women (up to 800 mcg prenatally). Folate is also optically transparent during pregnancy. It is involved in cell production and protects against certain anemias. Pregnant women need 600 mcg per day.

Why Iron is Good for You: Sac is responsible for transporting oxygen to cells and tissues in the body. Iron is important for women who need to get enough iron before and during pregnancy. Pregnancy increases the body's iron needs and can cause iron-deficiency anemia in new mothers. How Much Iron You Need: Men need 8 mg of Iron per day. Women need 18mg per day from age 19 to 50 (27 mg if pregnant) and 8 mg from age 51 and older (since this age no longer loses iron through menstrual cycles). Spinach, raisins, and legumes are all good sources of iron. Whole grains are also high in iron. Always remember that the percentage of iron absorbed from plants is lower than from animal sources.

Why Vitamin D Is Good For You: Your skin makes vitamin D from sunlight, but this ability depends on your age, skin color, and where you live. Some experts recommend getting vitamin D from a meal instead of a bath. How much vitamin D you need: The current recommendation for adults ages 19 to 70 is 600 units of vitamin D per day and 800 units per day for people 71 years of age and older. How to get vitamin D: Natural sources of vitamin D are found in fish and egg yolks. Foods rich in vitamin D include milk, yogurt, some orange juice products, and bread. You can also use a combination of food and functional foods to supplement vitamin D for your body. Customers can directly go to Vinmec health system nationwide to visit or contact the hotline here for support.
Articles refer to the source: Webmd.com