A recent government report found that American's aren't getting enough calcium, fiber, magnesium, potassium, or vitamins A, C, and E. Here are the figures (as they pertain to women) and a little help interpreting them...
Calcium:
Recommendation: 1,000 milligrams a day
Benefits: bone health
Sources: dairy products; fish with bones; dark, leafy greens
Fiber:
Recommendation: 25 grams per day
Benefits: protects against coronary heart disease and reduces the risk of diabetes
Sources: fruits, vegetables, legumes, nuts, seeds, whole grains
Magnesium:
Recommendation: 310-320 milligrams per day
Benefits: helps maintain normal muscle and nerve function and develop and maintain bones
Sources: nuts, seeds, bran, halibut and other fish
Potassium:
Recommendation: 4,700 milligrams per day
Benefits: helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss
Sources: potatoes, tomato paste and puree, white beans, yogurt, soybeans, and bananas
Vitamin A:
Recommendation: 2,310 international units per day
Benefits: important for vision, red blood cell production, embryonic development, and immune function
Sources: organ meats; orange vegetables; green, leafy vegetables
Vitamin C:
Recommendation: 75 milligrams a day
Benefits: acts as a disease-fighting antioxidant; may help to maintain a healthy immune system
Sources: fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas
Vitamin E:
Recommendation: 15 milligrams per day
Benefits: acts as a disease-fighting antioxidant; may support eye health
Sources: some ready-to-eat cereals, some oils, almonds, peanut butter
