Seven Nutrients Many Americans are Lacking

--from(sixwise.com)

1. Vitamin E

Vitamin E is an antioxidant that protects your cells from damaging free radicals, may protect against cancer and Alzheimer's disease, helps your cells to communicate effectively and helps to boost your immune system. However, up to 93 percent of Americans are not getting enough.

• Excellent Food Sources: Mustard greens, Swiss chard, sunflower seeds (raw, preferably), turnip greens, almonds, spinach, papaya and olives

2. Vitamin C

Over 30 percent of Americans are not getting enough vitamin C, which is crucial for boosting your immune system, helping wounds heal, protecting against cancer and fighting against free radical damage.

• Excellent Food Sources: Red bell peppers, broccoli, cauliflower, parsley, lemon juice, strawberries, romaine lettuce, tomatoes, cantaloupe, and grapefruit

3. Fiber

Fiber helps to support bowel regularity, maintain normal cholesterol and blood sugar levels, and may help you maintain a healthy weight by staving off hunger. However, upwards of 96 percent of Americans are not getting enough.

• How Much You Should be Getting Daily: For Americans aged 19-50, 38 g for men, 25 g for women

• Excellent Food Sources: Turnip greens, raspberries, broccoli, Swiss chard, raw celery, kidney and pinto beans, squash, strawberries and asparagus

4. Magnesium

About 56 percent of Americans are lacking in magnesium, a nutrient that is essential to build and strengthen your bones, keep your blood circulating smoothly, support your heart health and help your nerves and muscles to relax.

• How Much You Should be Getting Daily: For Americans aged 31 years and up, 420 mg for men, 320 mg for women

• Excellent Food Sources: Swiss chard, spinach, squash, pumpkin seeds, cucumbers, sunflower seeds, black beans and navy beans

5. Vitamin A

Vitamin A helps to preserve and improve your eyesight, promotes healthy skin and boosts your immune function, but about 44 percent of Americans aren't getting enough.

• Excellent Food Sources: Raw carrots(some of these are not vit.A), calf's liver, sweet potatoes, cantaloupe, spinach, kale, romaine lettuce, apricots, red bell peppers, cod liver oil [you can only get true vitamin A from animal/fish sources]
  

6. Calcium

About 70 percent of Americans don't get enough calcium, which helps maintain strong bones, supports nerve and muscle function, and may help maintain normal blood pressure.

• How Much You Should be Getting Daily: Americans aged 19-50, 1,000 mg. Those over 50, 1,200 mg

• Excellent Food Sources: Yogurt, sesame seeds, milk, spinach, greens (mustard, turnip and collard), broccoli, cabbage, Brussel sprouts, asparagus, oranges

7. Potassium

Potassium helps your nerves and muscles function properly, maintains normal blood pressure and helps regulate body fluids, yet 97 percent of Americans aren't getting enough.

• How Much You Should be Getting Daily: For Americans aged 19 and up, 4,700 mg

• Excellent Food Sources: Swiss chard, spinach, crimini mushrooms, lima beans, avocado, pinto beans, papaya, lentils, eggplant, beets, strawberries