4 Nutrients You Might Not Be Getting Enough Of
Why You Need It: Calcium is important for keeping bones and teeth strong, but it also helps muscles contract, nerves transmit signals, blood clot and blood vessels contract and expand. Adults aged 19 to 50 need 1,000 mg per day; for women 51-plus (and men 70-plus), it’s 1,200 mg daily.
How to Get It: Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), delivering between 300 mg (milk) to 490 mg (nonfat plain yogurt) per 1-cup serving. Some dark leafy greens also offer calcium that’s well absorbed by the body: for instance, kale and collard greens provide 94 mg and 266 mg per cup, respectively.