There are five key nutrients that women may think they are getting enough of, but are actually falling short of the Recommended Daily Intake (RDI). Here are the top five nutrients, and the amount women need per day.
- Vitamin E—15 mg. This antioxidant helps you absorb other nutrients, and can help protect your cells and UV damage to your skin. Good sources of vitamin E are wheat germ, sunflower seeds, almonds and sunflower oil.
- Potassium—4,700 mg. Do you feel weak, irritable and fatigued? To keep your nervous system and blood pressure at optimum levels, make sure you get enough potassium daily. Bananas, lentils and spinach are great sources of potassium.
- Calcium—1,000 - 1,200 mg. Not only does calcium build strong bones, but it also can lower your risk of type 2 diabetes. Find calcium in low fat plain yogurt, sardines, low fat cheeses or tofu.
- Magnesium—320 mg. Magnesium often goes hand-in-hand with calcium. It can help store energy, keep nerves and muscles toned, bones strong and blood circulating. To help your body get enough of this nutrient, make sure you add black beans, Brazil nuts, brown rice and almonds to your diet.
- Vitamin A—700 mcg. This vitamin boasts a wide variety of health benefits, from supporting healthy eyes, skin, gums and teeth, to immune system support and maintaining cognitive function. Sweet potatoes, pumpkins and carrots are high in vitamin A.