blood clots. There are eight forms of vitamin E, however, to make things easier for you, alpha-tocopherol is the one you need to pay close attention to.
How much you need: What should your daily dose be? Sixty percent of Americans aren’t getting enough vitamin E, so listen up closely. Men and women require 15mg of vitamin E per day. Not sure where to get vitamin E? Vegetable oils such as sunflower oil and olive oil, nuts, seeds and cereal grains are all great sources of vitamin E. Smaller amounts of this vitamin can also be found in fruits and vegetables such as spinach, mangoes and avocados.
5. Vitamin D
Vitamin D is great at reducing inflammation and keeping our bones healthy. Vitamin D also increases immunity and reduces mood disorders. Unfourtanetly, vitamin D isn’t found in many foods besides fatty fish and fortified milk and juices. This may be the reason 70 percent of Americans are not getting enough vitamin D even when they are consuming fortified foods and supplements.
Another way many people get vitamin D is through sun exposure, however, age, sunscreen use, and skin tone may limit many people’s exposure and absorption.
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How much you need: The Institute of Medicine currently recommends 600 IUs per day, although some experts recommend higher intakes of 1,000-2,000 IUs. Not getting enough vitamin D? Make sure you’re getting outside for 15 minutes a day and regularly consuming foods rich in vitamin D. Not sure about your levels? Contact your doctor to have them checked. If your blood levels for vitamin D are low, discuss taking a USP- or NSF-certified supplement such as Nature Made or Country Life with your doctor.
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6. Vitamin A
Bone growth, healthy vision, immunity, reproduction and proper functioning of your heart, lungs and other organs are all reasons you need more vitamin A in your life. Thirty-four percent of Americans aren’t getting enough vitamin A, which can be found in two forms: preformed (retinol) and carotenoids. Where can you find this essential vitamin? Eggs, some fish, green leafy vegetables, orange and yellow fruits and vegetables (squash, peppers, mangoes, cantaloupe) and fortified milks and cereals are all great sources of vitamin A.
7. Iron
Iron, to say the least, is extremely crucial. Our bodies need iron to make hemoglobin and myoglobin, which help to carry oxygen from our lungs to the rest of the body. Iron is also part of many enzymes, which help our bodies to digest food and perform many other functions. If you are a woman, the chances that you are iron deficient are high. Iron deficiency is most common in young women due to heavy periods. Fatigue is the most well-known symptom, however, difficulties with pregnancy and infants’ health are other potential concerns.
There are two types of iron in the diet: heme and nonheme. Heme iron is better absorbed by the body. You can find it in animal sources such as meat, poultry and fish. Non-heme iron, on the other hand, is found in plant and dairy foods such as eggs and fruits, vegetables, nuts and grains.
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How much you need: How much iron does your body need? Men need 8mg a day, women 18mg and pregnant women require 27mg a day of iron.
8. Potassium
Potassium balances out sodium’s impact on blood pressure and it also reduces bone loss and the risk of kidney stones, builds proteins and muscles, and keeps a safe acid-base balance in our bodies.
How much you need: It’s recommended that men and women get 4,700mg of potassium a day, but as you probably guessed, Americans are falling short. Not sure where to find this vital nutrient? Potassium is available in
