A lot of people regularly are missing essential nutrients from their diets. It is not possible to fully replace these essential nutrients with supplements because supplements don't have the same effect on your body.

Fiber is what your body ingests from fruits, vegetables and grains. When you regularly eat grains and cereal fibers, your risk of heart disease can go down by 30%. If you want to start consuming more fiber to get to the recommended level of 14 grams for every 1,000 calories, you can eat a half a cup of Fiber One cereal and eat more beans and lentils. You can also eat whole grain bread and more fresh produce.

Magnesium and potassium can help you regulate your blood pressure, and protect you from osteoporosis, cardiovascular disease, diabetes, and strokes. You can increase your magnesium by eating half a cup  of bran and cooked spinach every day. You can increase your potassium by eating white potatoes, sweet potatoes, bananas, and white beans.

Calcium is what builds up your teeth and bones and makes them strong. Calcium also stops your bones from getting thin and reduce your risk of osteoporosis, regulates your blood pressure, and lowers your risk of developing colon cancer. You can get more calcium by drinking three glasses of milk or eating an equivalent amount of yogurt or cheese on a daily basis.

Vitamin A helps keep your eyes, respiratory system, intestines, and urinary tract healthy and gives you healthy skin. You can get more vitamin A by eating foods with a dark pigmentation every day. You can eat carrots, spinach, kale, squash, and sweet potatoes. Lettuce and french fries are not good sources of vitamin A.

Vitamin C helps your body produce collagen, which is what keeps your skin, bones, and blood vessels together, as well as encourages natural production of of brain chemicals, neutralizes free radicals, and metabolizes cholesterol. Increasing your vitamin C intake can also improve your cardiovascular health and prevent arthritis and diabetes. You can get vitamin C from orange juice or eating a whole orange or other foods like kiwi fruit, brussels sprouts, cantaloupe, bell peppers, broccoli, and strawberries.

Vitamin E is important for neutralizing free radicals to prevent cell damage, protecting your immune system, and preventing things like colds and Parkinson's disease. You can get vitamin E from a variety of foods including almonds, sunflower kernels, and sunflower oils as salad dressing. These foods make it easier for your body to absorb vitamin E from food and into your blood.

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