These nutrients are among those considered necessary for optimal health.
Credit: Becky Luigart-Stayner

Check your multivitamin for adequate amounts of these fournutrients, or obtain them with appropriate food choices.

Why you need it: Required to maintain bone density andprevent osteoporosis; also necessary for muscle contractions andoptimal nervous system function 100 percent of the Daily Value:1,000 mg. The body can't absorb this much calcium at once, so mostmultis will only provide some of the DV. Look to foods (like thoselisted below) to fill in the gaps.
Food sources: Milk, yogurt, and cheese

Why you need it: Necessary for more than 300 chemicalreactions in the body, including maintaining heart rhythm 100percent of the Daily Value: 400 mg
Food sources: Almonds, pumpkin seeds, peanuts, avocados, andchocolate

Folate/Folic acid (Folate is in natural form; folic acid isthe synthetic form. Either is acceptable.)
Why you need it: Prevents birth defects that occur early inpregnancy, before most women know they are pregnant 100 percent ofthe Daily Value: 400 micrograms
Food sources: Spinach, asparagus, broccoli, and orangejuice

Why you need it: Essential for healing, immune function, andto maintain senses of taste and smell 100 percent of the DailyValue: 15 mg
Food sources: Oysters, red meat, yogurt, and cashews