10 foods you should eat more often

Gaps in the diet

Many Americans don't get enough essential nutrients. The U.S. Dietary Guidelines highlight several nutrients that we often don't consume enough of. You can easily exceed your daily intake of these nutrients by regularly eating more of the foods on this list.

Low-fat milk

Drink a 250-milliliter glass of low-fat milk, and you're already a third of the way to your daily bone-building vitamin D goal. If you don't like drinking milk, add it to porridge, smoothies, or whole-grain breakfast cereals.

Brussels sprouts

Folic acid is essential for proper cellular function and also helps prevent neural tube defects, which is important for pregnant women. A cup of cooked Brussels sprouts provides 40 percent of your daily folate intake.

Yogurt

Depending on the brand of yogurt you choose, one cup of low-fat yogurt can contain 30 to 40 percent of your daily calcium intake. You'll also get a dose of digestion-boosting probiotics.

Baked potatoes

Potassium is found in a variety of foods, but many people don't reach the daily goal of 4.7 grams. This micronutrient is responsible for normal growth and heart health, so it's crucial to consume it. One baked potato contains over 2 grams of potassium.

Canned beans

Red meat and dark poultry are obvious sources of iron, but don't discount beans as a plant-based source: one cup provides about 45 percent of the daily value. Iron helps transport oxygen throughout the body (and yes, it's as important as it sounds). Mature women and women in premenopause are at higher risk of iron deficiency. Therefore, they should eat more iron-rich foods.

Pears

This sweet fruit is rarely overlooked as a rich source of fiber. Each pear contains an incredible 6 grams; enjoy these fruits to improve digestion and help lower cholesterol.

Nuts

Almonds and cashews are packed with heart-healthy fats and magnesium. Each ounce of nuts provides 20 percent of the daily value, so snack on mixed nuts, add them to a salad, or cook them. homemade nut butter.

Salmon

Omega-3 polyunsaturated fatty acids support healthy blood circulation, vision, skin, and brain health. The best way to get more of these healthy fats is to eat more fatty fish, such as salmon. An 85-gram serving of cooked salmon contains over 4 grams of omega-3, exceeding the daily recommended intake of 1.1-1.6 grams.

Sunflower seeds

Vitamin E is a powerful antioxidant that protects cells from free radical damage. It can be found in nuts, peanut butter, mango, and spinach. But just 30 grams of sunflower seeds contain 37 percent of the daily value.

Bell pepper

While citrus fruits get all the credit for their high vitamin C content, bell peppers have even more. One medium bell pepper contains over 250 percent of the daily value.