7 Essential Nutrients to Get Enough of Every Day ...

Calcium is one of those nutrients to get enough of all the time, especially for women. It’s important for healthy and strong bones and teeth. Dairy foods are the best source of calcium so include plenty of milk, yogurt and cheese in your diet. Choose low-fat versions to keep your calories and saturated fat intake under control. Leafy green vegetables, such as spinach, are other prime sources of calcium.

Protein is responsible for virtually every function your body performs. While a deficiency is relatively rare, it pays to monitor how much you’re getting so you can be absolutely sure you’re reaching the daily intake recommendations. Protein is available in a good amount in beef, fish, pork and chicken. Nuts, beans, eggs and dairy foods are other foods that can boost your protein intake.

I know that carbs are pretty scary for people who want to lose weight. Never fear, though, because they aren’t the devil's food after all. The trick is to choose good carbs like those in popcorn, whole wheat bread, whole grain cereal, brown rice and oatmeal. Stay away from refined carbs like those in cookies, cake, soda, candy and refined grain products. You’ll have loads of energy if you eat the right carbs, which can help you get plenty of exercise, which is the best way to lose weight.

Iron aids in red blood cell production and facilitates oxygen transport through your body. Women need to be especially mindful of their iron intake due to the blood lost during menstruation. Pregnancy is another time when iron intake needs to increase. Iron is found in red meats as well as many fruits and vegetables. If you’re still worried you aren’t getting enough, talk to your doctor about a supplement to fill the gap.

Vitamin A plays a role in healthy gums and teeth and promotes your immunity. It’s also an antioxidant that helps fight free radical damage. A deficiency is a scary thing, indeed. Eat lots of fruits and vegetables, especially sweet potatoes, spinach, carrots, mangoes, bell peppers and tomatoes. A healthy mix of produce is the best way to get enough vitamin A.

This is another nutrient that helps protect your immunity, reducing the risk of many health issues, including the common cold. Vitamin C is also important for healthy skin and wound healing. Citrus fruits, kiwi, bell peppers, strawberries, cabbage and potatoes are great choices.

You read that right. Your body needs fat to function, but you must choose the right types. Stay away from trans fats and saturated fats and opt instead for unsaturated fats and omega-3 fatty acids. They come from fish, nuts, seeds, avocado and olive oil. Incorporate these delicious foods into your meal plan and you can benefit from yummy ingredients that are good for your health.

How do you ensure you’re getting enough nutrition every day? Are the ones on this list the ones you worry about?