Micronutrients are vitamins and minerals found in food that nourish your body and help maintain health. They are essential for your overall health.
Choosing foods rich in vitamins and minerals every day is the best way to get what your body needs to be healthy. However, research consistently shows that most Americans don’t get enough vitamins and minerals in their diets.
The Path to Better Health
Try to include more of these nutrients in your daily diet. It is best to get these nutrients from food rather than just taking a multivitamin. This is because it is easier for the body to absorb micronutrients through food.
If you are unable to get all the nutrients you need from food alone, ask your doctor if Are Supplements Right for You?
Calcium
Your body needs calcium to build strong bones and teeth during childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the U.S. Department of Agriculture, the average American adult (eating about 2,000 calories per day) should get 1,136 milligrams of calcium each day.
The following foods are good sources of calcium:
- Low-fat or nonfat yogurt (8 ounces = 345-452 milligrams).
- Low-fat or low-fat cheese (2 ounces = 400 milligrams).
- Low-fat milk (1 cup = 290 mg) or skim milk (1 cup = 306 mg).
- Fish and seafood, such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams), and grouper (3 ounces = 116 milligrams).
- Beans, such as soybeans (1/2 cup = 130 mg) and white beans (1/2 cup = 96 mg).
- Spinach (1/2 cup = 146 milligrams).
- Oatmeal (1 packet = 99-110 milligrams).
Who might not get enough?
- Boys ages 9 to 13.
- Girls ages 9 to 18.
- Men over 70.
- Women over 50.
- Vegans and vegetarians.
- People with lactose intolerance.
Tip: Almonds contain calcium and are an ideal snack. Pack a handful to take to work or school for a healthy boost.
Potassium
A diet rich in potassium helps your body maintain healthy blood pressure. The U.S. Department of Agriculture recommends that the average American consume 4,044 milligrams of potassium each day.
The following foods are good sources of potassium:
Potatoes:
- Sweet potatoes (1 sweet potato = 694 mg)
- White potatoes (1 potato = 610 mg)
Beans:
- White kidney beans (1/2 cup = 595 mg)
- Soybeans (1/2 cup = 485 mg)
- Lima beans (1/2 cup = 484 mg)
- Nut beans (1/2 cup = 358 mg)
Yogurt:
- Fat-free yogurt (8 ounces = 579 milligrams)
- fat-free yogurt (8 ounces = 531 milligrams)
Milk:
- skim milk (1 cup = 382 milligrams)
- low-fat milk (1 cup = 366 milligrams)
Fruit:
- bananas (1 medium banana = 422 milligrams)
- peaches (1/4 cup = 398 milligrams)
- cantaloupe (1/4 medium cantaloupe = 368 milligrams)
- honeydew melon (1/8 medium cantaloupe = 365 milligrams)
Fish:
- halibut (3 ounces = 490 milligrams)
- Yellowfin tuna (3 ounces = 484 milligrams)
- Sea bass (3 ounces = 442 milligrams)
- Cod (3 ounces = 439 milligrams)
- Tomato-based products:
- Paste (1/4 cup = 664 milligrams)
- Puree (1/2 cup = 549 milligrams)
- Juice (3/4 cup = 417 milligrams)
- Sauce (1/2 cup = 405 milligrams)
Who might be deficient?
Potassium is the nutrient Americans are most deficient in.
Tip: Slice up a banana and blend it with a cup of low-fat or fat-free yogurt for a healthy snack or light lunch.
Magnesium
Magnesium is a nutrient that helps your body produce energy and helps your muscles, arteries, and heart work properly. According to the U.S. Department of Agriculture, the average American adult should get 380 milligrams of magnesium each day.
The following foods are good sources of magnesium:
Vegetables:
Pumpkin (1 ounce = 151 milligrams)
Spinach (1/2 cup = 81 milligrams)
Artichokes (1/2 cup = 50 mg)
Bran cereal (1 ounce = 103 milligrams)
Beans:
Soybeans (1/2 cup = 74 mg)
White beans (1/2 cup = 67 milligrams)
Black beans (1/2 cup = 60 milligrams)
sea beans (1/2 cup = 48 milligrams)
Great Northern Beans (1/2 cup = 44 milligrams)
Tofu (1/2 cup = 47 milligrams)
Brown Rice (1/2 cup = 42 milligrams)
Nuts:
Brazil Nuts (1 ounce = 107 milligrams)
Almonds (1 ounce = 78 milligrams)
Cashews (1 ounce = 74 milligrams)
Peanuts (1 ounce = 50 milligrams)
Who Might Need More?
Children Ages 4 to 18.
Adults Ages 51 years and older.
People who are obese.
Vitamin A
Vitamin A is associated with vision development, cell growth and maintenance. Adults should get 700-900 mcg of vitamin A per day.
The following foods are good sources of vitamin A:
Organ meats such as liver and giblets (3 ounces = 1,490-9,126 micrograms)
Vegetables:
Sweet potatoes (1 medium potato = 1,096 mcg)
Pumpkin (1/2 cup = 953 mcg)
Carrots (1/2 cup = 679 mcg)
Spinach (1/2 cup = 573 mcg)
Turnip greens (1/2 cup = 441 mcg)
Cantaloupe (1/4 medium cantaloupe = 233 mcg)
Who might not get enough?
Children ages 4 to 18.
Adults ages 51 and up.
Obese people.
Vegetarians.
People who abuse alcohol.
Tip: A medium sweet potato provides more than 100% of the recommended daily value of vitamin A.
Vitamin C
Vitamin C helps the body form collagen (which is the main protein used as connective tissue in the body) in blood vessels, bones, cartilage, and muscles. Adults should get 65-90 milligrams of vitamin C per day.
The following foods are good sources of vitamin C:
Fruits:
Guava (1/2 cup = 188 milligrams)
Oranges (1 medium orange = 70 mg)
Kiwi (1 medium kiwi = 70 milligrams)
Strawberries (1/2 cup = 49 milligrams)
Cantaloupe (1/4 medium cantaloupe = 47 milligrams)
Papaya (1/4 medium papaya = 47 milligrams)
Pineapple (1/2 cup = 28 milligrams)
Mango (1/2 cup = 23 milligrams)
Vegetables:
Raw red bell peppers (1/2 cup = 142 milligrams)
Raw green bell peppers (1/2 cup = 60 milligrams)
Brussels sprouts (1/2 cup = 48 milligrams)
Broccoli (1/2 cup 38 mg)
Sweet potatoes (1/2 cup = 34 milligrams)
Cauliflower (1/2 cup = 28 milligrams)
Who might not get enough?
Children ages 4 to 18.
Adults ages 51 and up.
People with obesity.
People who smoke.
Pregnant/breastfeeding women.
A quick tip: Make fresh fruit a part of every breakfast. One cup (about a handful) of halved strawberries or diced melon provides the recommended daily intake of vitamin C.
Vitamin D
Your body needs vitamin D so it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 international units (IU) of vitamin D each day. Older adults (age 70 and up) need 800 IU each day. Most people get some vitamin D from exposure to sunlight. However, using sunscreen will reduce the effects of vitamin D.
It is also difficult to get enough vitamin D through diet alone because there are few choices of vitamin D-rich foods. In fact, some of the main dietary sources of vitamin D come from foods that contain vitamin D (called fortified foods).
The following foods are sources of vitamin D:
fatty fish:
salmon (3 ounces = 450 IU)
swordfish (3 ounces = 550 IU)
canned tuna (3 ounces = 150 IU)
fortified milk (8 ounces = 100 IU)
fortified orange juice (8 ounces = 100 IU)
fortified cereal (1 cup = 40 IU)
fortified yogurt (6 ounces = 80 IU)
cheese, Swiss (1 ounce = 6 IU)
Who might not get enough?
Children ages 4 to 18.
Adults ages 70 and up.
Obese people.
