7 nutrients lacking in your diet

Think you eat pretty well and get enough key nutrients? Hopefully you do, but unfortunately the diets of most Americans are far from ideal.

A recent re-analysis of the National Health and Nutrition Examination Survey (NHANES) from 2001-2008, commissioned by Nature Made, found that the diets of most Americans are lacking in several key nutrients. Even if you eat an appropriate amount of calories, you may not be getting enough important nutrients. Here are some of the nutrients that may be low in your diet, and easy ways to get more.

Vitamin A

If you associate vitamin A with healthy eyesight, you’re correct - vitamin A is one of the most important vitamins for healthy eyes. The vitamin A family also plays a key role in immune function and reproduction. According to the NHANES analysis, 78 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for vitamin A.

How to get more? The highest concentration of vitamin A is found in sweet potatoes. Other good food sources of vitamin A include beef liver, spinach, black-eyed peas, fish, milk, eggs, spinach, and yellow or orange fruits and vegetables (like carrots, squash, cantaloupe, mangos, apricots, and peaches).

Vitamin C

A powerful antioxidant that protects against cell damage, vitamin C boosts the immune system and helps form collagen in the body. It’s also an important ingredient in key bodily processes like protein metabolism and synthesis of neurotransmitters. According to the NHANES analysis, more than half of U.S. adults (56 percent) don’t get the Recommended Dietary Allowance (RDA) for vitamin C.

How to get more? If you think of citrus when you think of vitamin C, you are correct. Other good sources of this power vitamin include sweet red peppers, orange juice, kiwi fruit, broccoli, Brussels sprouts, and cantaloupe - just another reason to eat your daily fruits and vegetables.

Vitamin D

Vitamin D is a nutrient that supports the absorption of calcium and may contribute to the maintenance of a healthy mood. A multitude of studies also support its role in immune health and the reduction of inflammation. According to the NHANES analysis, 99 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for vitamin D.

Surprisingly few foods contain vitamin D, unless it's added to the food. That's because your body is meant to get vitamin D through your skin (from sunlight) rather than through food. However, age, altitude, time of year, and other factors can make getting vitamin D from sunlight alone problematic for many people.

How to get more? The best sources of vitamin D from food are fatty fish (like tuna, salmon or mackerel), vitamin D fortified foods (like milk, yogurt, orange juice, and cereal), beef liver, cheese, and egg yolks. However, due to the low intake of vitamin D in the US diet, supplements can be an important source.