Potassium: Lower Blood Pressure
Like most Americans, you probably need more of this mineral. You can get it from milk, potatoes, sweet potatoes, bananas, avocados, and legumes.
It’s good for your blood pressure. Your muscles and nerves need it, too.
Magnesium: Prevent Disease
You probably know spinach is good for you, but do you know why? It's a good source of magnesium, as are beans, peas, whole grains, and nuts (especially almonds). Put some or all of these foods on your plate, and you could do a lot for your health.
You’re more likely to be short on this nutrient if you have stomach or intestinal problems, you drink alcohol, or you’re an older adult.
Vitamin A: For Your Eyes
Get this nutrient from orange and yellow plant foods, like sweet potatoes, carrots, and winter squash. It's also in spinach and broccoli. Vitamin A supports good vision, a healthy immune system, and tissue growth.
Vitamin D: Strong Heart and Mind
Your bones, muscles, and nerve fibers all need D. The vitamin also helps keep your immune system in its prime.
Your body can make vitamin D when you get enough sunshine. But too much sun is bad for you, so doctors say it’s best to get it from supplements or foods such as salmon, mackerel, and mushrooms exposed to ultraviolet light. There are small amounts in liver, cheese, and egg yolks. Milk, some brands of orange juice, and many cereals are fortified with it, too.
Calcium: More Than Strong Bones
There’s more to this mineral than healthy teeth and bones. It’s also key for your muscles, including your heart. It might even help you avoid getting high blood pressure. Dairy is an excellent source. Other foods that have it include canned salmon, kale, and broccoli. Remember, you need enough vitamin D for your body to absorb calcium.
Vitamin C: Immunity Booster?
Can vitamin C cure the common cold? Maybe not. But research suggests it may shorten how long your symptoms last and their severity. This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect your cells from damage.
Fiber: Bulk Up
You can get loads of benefits with fiber from whole grains, beans, and produce. A high fiber diet can help lower your cholesterol and keeps you regular. Plus, it might lower the risk of heart disease, diabetes, and some cancers. And additional fiber is great if you want to lose a few pounds. It fills you up, so you eat less.