The most commonly deficient nutrients in the diet

Diet is important to our health. Yet most of our meals are lacking in these six important nutrients .

Nutrients commonly missing in meals

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Calcium
• Magnesium

Vitamin A

Vitamin A  is found in everyday foods like fortified milk and cereals, eggs, salmon and tuna, but more than 40% of us don't get enough of it on a regular basis. Vitamin A supports eye health by building up in the retina and helping the eye see in low light.

Vitamin A also supports immune function by maintaining the integrity of the skin, lining of the digestive system, urinary tract, and lungs, helping to maintain physical barriers in the body. Additionally, vitamin A is essential for reproduction and plays a role in the development and activation of white blood cells, which help destroy harmful bacteria and viruses.

Vitamin C

Here's a little-known fact about vitamin C: it helps support the formation of collagen, a structural component of blood vessels, cartilage, tendons, ligaments, bones, and skin.

Vitamin C's more well-known function is its immune-supporting role—its antioxidant properties play a role in protecting white blood cells from damage, and vitamin C may also aid in the production and function of white blood cells.

Vitamin D

Vitamin D helps your body absorb and use calcium to support bone health and other functions. Vitamin D also plays a role in maintaining the function of your cells, nervous system, and immune system.

Your body makes vitamin D when your skin is exposed to ultraviolet B (UVB) rays from the sun. However, many people don't make enough vitamin D for a variety of reasons, from lack of adequate sun exposure to general aging.

There aren't many foods that are rich in vitamin D. Options like salmon, tuna, and milk are great sources of this nutrient, but few people consume enough of these foods regularly to meet their vitamin D needs. For example, it would take six 8-ounce glasses of vitamin D-fortified milk to meet most adults' daily needs.

It makes more sense to get vitamin D through a combination of healthy foods and supplements to supplement a complete diet that is adequate in vitamin D.

Vitamin E

Nearly 90% of Americans are deficient in essential vitamin E2—your “cellular bodyguard.” It functions primarily as an antioxidant to protect cells from damage caused by everyday metabolism and exposure to pollution, UVB rays, and cigarette smoke. Vitamin E supports heart and brain health and immune function.

Top sources of vitamin E include wheat germ oil, sunflower seeds, sunflower oil, almonds and hazelnuts.

Calcium

Calcium supports bone strength or in other words it is the main structural component of bones, but more than 40% of adults are calcium deficient.

While most of the body's calcium is found in the bones, the small amount of calcium found in the blood and soft tissues is extremely important because it helps maintain normal heart rhythm, muscle contraction, and effective communication between nerve cells. If there is not enough calcium, the body will borrow calcium from the bones to maintain levels in the blood and soft tissues.

Getting enough calcium each day helps maintain calcium levels in your bones and may reduce your risk of osteoporosis; a disorder characterized by brittle bones that break easily. Yogurt, milk, cheese, and soy milk or orange juice are excellent sources of calcium.

As you age, your body absorbs calcium less efficiently, and you need more calcium from food, supplements, or both. Women under 50 and men between 19 and 70 need 1,000 mg (or three servings of dairy) per day to meet their calcium needs. Women over 50 and men over 70 need 1,200 mg (or four servings of dairy) per day.

Magnesium

Magnesium is often overlooked, but it is an essential nutrient. Your body relies on magnesium for over 300 reactions including helping your body make proteins, produce energy, metabolize carbohydrates, maintain normal nerve cell communication, support muscle contractions, and support a regular heartbeat.

Like calcium, magnesium contributes to bone health; about 50% of the magnesium in your body is found in bone tissue. Some scientific evidence suggests that magnesium deficiency may be a risk factor for osteoporosis after menopause. More than half of Americans (52%) don't get enough magnesium, possibly because we don't eat enough plant foods like spinach, black beans, and avocados.

Now you know how vitamins A, C, D and E, calcium and magnesium support your health and how most of us are deficient in these six important vitamins and minerals. In addition to a balanced diet, a complete multivitamin can help you get these essential nutrients.