The 2005 Dietary Guidelines for Americans reports that many adults lack seven nutrients, which are essential to your every-day diet. Some people are missing even more. Here they are…

1. Calcium for strong muscles and bones. You always need calcium – at all ages. When you are young, calcium is used to develop your bones. And it is needed throughout life to keep your skeleton strong. Calcium plays a major role in maintaining a normal heart beat, clotting your blood, and muscle functioning. Nineteen to 50-year olds should get 1,000 milligrams per day. And 51 years and up should get 1,200 milligrams per day. Three servings of dairy foods provide most people with the right amount of calcium that they need.
   
2. Fiber is an essential nutrient for overall health. Fiber is best known for keeping you “regular” and preventing intestinal woes. Foods rich in fiber help lower the risk of chronic conditions, such as heart disease, cancer, and type 2 diabetes. Fiber is also filling and relatively low in calories. Men 19-50 years need 38 grams; 51 and older need 30 grams. Women 19-50 years should get 25 grams; 51 and older should get 21 grams.
   
3. Magnesium is essential for bones, immunity, and more! This mineral helps in hundreds of bodily functions that foster good health. Yet many do not know that magnesium contributes to bone strength, promotes peak immunity, and normalizes muscle, nerve, and heart function. Men 19-30 need 400 milligrams per day; 31 and older need 420 milligrams per day. Women 19-30 need 310 milligrams; 31 and older need 320 milligrams.
4. Potassium is essential for nerves and muscles. It is present in every cell of your body. Potassium plays a major role in normal muscles contraction, transmission of nerve impulses, and fluid balance. It serves to promote strong bones and is necessary for energy production. Men and women over 19 need 4,700 milligrams of potassium every day. Some potassium-rich foods are white beans, spinach, sweet potatoes, fat-free yogurt, orange juice, broccoli, and cantaloupe.
   
5. Vitamin A and Carotenoids are essential for healthy eyes, normal vision, gene expression, tissue growth, and proper immune function. Some top examples of carotenoids are carrots, sweet potatoes, pumpkins, spinach, cantaloupe, sweet red pepper, and broccoli.
6. Vitamin C is essential for a healthy immune system. It is known for helping the body against germs and cancer. Vitamin C is vital for the production of the connective tissue that keeps muscles, skin, and other tissues healthy. Like Vitamin E, C is a powerful antioxidant that wards off cellular damage. Men, 19 and older should get 90 milligrams per day. Women, 19 and older should get 75 milligrams per day.
7. Vitamin E is essential to combat free radicals. Vitamin E is primarily found in fatty foods such as nuts, seeds, and oils. Those who are watching their weight are therefore eliminating healthy high-fat foods, which are costing them their Vitamin E intake. It is also an antioxidant. Men and women over 19 need 15 milligrams of Vitamin E every day. Some suggestions are snacking on sunflower seeds or almonds.

Source: Elizabeth Ward, MS, RD, “7 Nutrients Your Diet May be Missing” (WebMD)