研究表明,美国饮食远healthy and in fact, we’re coming up short in some important nutrients that our bodies need to function and be in good health. Read on for a list of 11 nutrients that are seriously lacking in the American diet, and find out what you can do to make sure you’re getting your daily dose.

1. Vitamin C

四分之一的美国人没有得到足够的维生素C.这重要的营养素是负责制造胶原蛋白，改善铁的吸收和保持我们的免疫力，一流的。维生素C也是一种抗氧化剂，因此它可以帮助人体对抗自由基。一些研究（但不是决定性的）表明，维生素C可以降低患癌症，心脏疾病和年龄相关性黄斑变性的风险。那么，有多少你需要什么？女性的目标应该是75毫克和男性，每天90毫克。您可以在众多的水果和蔬菜，包括橙子，柚子，辣椒，草莓，哈密瓜，猕猴桃，西红柿和烤土豆发现维生素C。一些饮料也强化了维生素C.

2.光纤

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有两种不同类型的膳食纤维：可溶性和不溶性。可溶性纤维在坚果，燕麦片，小扁豆，苹果，草莓，种子，橘子，胡萝卜，豆和发现。它可以降低胆固醇水平，减缓消化，这可能有助于平衡血糖。这种延迟也让你感觉更饱更长的时间，以控制体重帮助。非水溶性纤维，主要存在于粗粮和种子，支持肠道健康和消化。尽管纤维在丰富的食品中发现的事实，我们还没有在我们的饮食得到足够的。男人的目标应该是38克，每天和女性的目标应该是每天25克，但平均而言，美国人只有每天的基础上获得15克纤维。

3.镁

去年11月发表在营养学杂志2013年的研究显示，矿物质镁可以帮助人们活得更长。研究人员随后7000名多名男性和女性（55-80岁），发现人与镁的每日最高摄入量有心脏疾病和癌症的死亡率34％的下降。镁参与超过300个的代谢反应，并与在主体中的广泛的功能，包括肌肉和神经功能，血糖控制，血压，骨骼发育和更多的帮助。不幸的是，45％ - 几乎一半的美国人口的 - 不能摄取足够的镁。那么，哪些食物含镁？坚果（开心果和杏仁），水果和蔬菜（菠菜，香蕉，鳄梨），豆类，扁豆和全麦（燕麦和全麦面包）是镁的所有伟大的来源。

4.维生素E

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脂溶性营养素，维生素E作为一种抗氧化剂，避开了自由基，它也负责支持免疫系统，保持血管健康，预防血液凝块。维生素E存在于八种形式，但你需要注意的一个是α-生育酚。什么应该将每日剂量呢？男人和女人需要每天维生素E 15毫克，而60％的美国人没有得到足够的。植物油如葵花籽油和橄榄油，坚果，种子和谷物是维生素E.所有伟大的来源较少量的这种维生素也可以在水果和蔬菜，如菠菜，芒果和鳄梨中发现。

5.维生素d

Vitamin D reduces inflammation, keeps bones healthy, increases immunity and it may also help reduce mood disorders. The trouble is, vitamin D isn’t found in many foods -- mostly fatty fish and fortified milk and juices. So, it comes as no surprise that 70 percent of Americans are not getting enough vitamin D through their diet; even when consuming fortified foods and supplements. Sun exposure is a major endogenous source of vitamin D, but age, sunscreen use, and skin tone may limit many people’s exposure and absorption of this essential vitamin. The Institute of Medicine currently recommends 600 IUs per day, although some experts recommend higher intakes of 1,000-2,000 IUs. If you’re not getting outside for 15 minutes a day or regularly consuming foods rich in vitamin D, you may want to have your levels checked by your doctor. If your blood levels for vitamin D are low, discuss taking a USP- or NSF-certified supplement such as Nature Made or Country Life (which also has a vegan option) with your doctor.

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6. Vitamin A

维生素A是有很多原因的重要：骨骼发育，视力健康，免疫，生殖和你的心脏的正常运作，肺等器官。不幸的是，超过1/3的美国人（34％）没有得到足够的维生素A，而如果不是为了强化食品和补充，这个数字是75％左右。维生素A在食品中发现有两种形式：预成形（视黄醇）和类胡萝卜素。鸡蛋，一些鱼，绿叶蔬菜，橙黄色的水果和蔬菜（南瓜，辣椒，芒果，哈密瓜）和强化牛奶和谷类食品是维生素A.所有伟大的来源

7.铁

铁是一个重要的矿物质，我们的身体需要制造血红蛋白和肌红蛋白，这有助于从我们的肺部到身体的其他部位的携氧。铁也是很多酶，帮助我们的身体对食物的消化和执行许多其他功能的一部分。缺铁是年轻女性最常见的，虽然疲劳是最知名的症状，怀孕和婴儿的健康问题是其他潜在的问题。有两种类型的铁在日常饮食中：血红素和非血红素。血红素铁是更好地被人体吸收，并在动物来源，如肉类，家禽和鱼类被发现，同时非血红素铁是植物和乳制品的食物，如鸡蛋，水果，蔬菜，坚果和谷物中。有多少铁做你的身体需要什么？男人需要8毫克，每天，女性为18mg和孕妇需要27毫克铁的一天。

8.钾

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. It’s recommended that men and women get 4,700mg of potassium a day, but Americans are falling short. Potassium is available in a variety of food sources including fruits (citrus, kiwi, apricots, cantaloupe), vegetables (sweet potatoes, peas, broccoli), dairy, nuts, meats and poultry (beef, chicken, turkey) and fish (cod, salmon).

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9.叶酸

Folic acid is found naturally in fruits (oranges and melons), vegetables (dark leafy greens), nuts, beans and many grains (pasta, cereal, bread) which are fortified with this B-vitamin. Despite the preponderance of fortified foods, there are certain groups of people who are still at greater risk of folate shortfalls. These risk groups include women age 14-30 (specifically before and during pregnancy) and people with some GI conditions including Crohn’s disease, inflammatory bowel and celiac disease. Folate is important because it helps make DNA and healthy cells including red blood cells. Because of this, it’s especially important for expectant mothers to consume enough folic acid. Your doctor may prescribe a prenatal vitamin which will include this important nutrient.

10.ω-3脂肪酸

ω-3脂肪酸降低心脏疾病的风险，而且还有助于控制类风湿关节炎，抑郁症，哮喘甚至可能有助于防止老年痴呆症，因为我们的年龄。有三种类型的omega-3脂肪酸的：α-亚麻酸（ALA），其由所述主体转化为生物活性的二十碳五烯酸（EPA）二十二碳六烯酸（DHA）。EPA和DHA脂肪的鱼类和藻类主要发现，而ALA是植物来源，如核桃，亚麻发现。问题是，我们大多数人对我们需要的最佳健康的Omega-3脂肪酸的一半。如果你不每周吃的鱼至少两份，选择一个补充，是USP-或NSF认证的效力和纯度，如Omax3或新的一章Wholemega鱼油。这样，你可以肯定的补充你服用无任何潜在的污染物。

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11.钙

Almost 40 percent of Americans aren’t getting enough of this vital nutrient that is necessary for strong bones and teeth, muscle movement, transmitting nerve signals from the brain to the rest of the body and for healthy blood vessels. Current recommendations are that men and women take in 1,000mg of calcium a day. Women 51 years or older should get 1,200mg a day, although some researchers advocate for re-examining and potentially lowering these recommendations based on new research. There are a few food sources that can help you meet these daily calcium requirements: dairy foods (yogurt, milk, cheese), calcium-fortified orange juice, soy milk, rice milk, canned salmon, almonds, kale, broccoli, bok choy, grains and fortified cereals. If you avoid dairy foods and your diet is lacking in greens, you may want to consider a daily supplement to help meet your needs.

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What Do YOU Think?

是你知道，美国人如此大的比例具有营养不足？你有没有问过你的医生检查关键的营养素，如维生素d的关卡中？你服用补剂或每日维生素？你愿意接受哪些，以及你认为他们在帮助你保持健康？如果不采取任何维生素补充剂，加入对话，让我们知道了为什么在下面留言。

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