Even the most conscientious eaters may have dietary deficiencies, especially if you eat a traditional American diet. You can ensure you get all the necessary nutrients with a few simple dietary adjustments. Calcium is crucial for bone health, maintaining heart rhythm, and muscle function. Dairy products are a great source of calcium, and if you can't drink milk, try fortified foods like breakfast cereals and soy milk. Potassium is important for maintaining healthy blood pressure and nerve and muscle function. Adults need 4,700 milligrams of potassium daily; bananas and other fruits and vegetables are good sources. Fiber aids in gut health and reduces the risk of certain diseases; people of all ages need enough fiber, with fruits, vegetables, and whole grains being excellent sources. Magnesium is vital for bone health and the immune system, with nuts, seeds, and leafy green vegetables being good sources. Vitamin A benefits vision and the immune system, and foods rich in carotenoids, like carrots, are good choices. Vitamin C boosts immunity and prevents cell damage, with citrus fruits being good sources. Vitamin E is a powerful antioxidant, with good fats in nuts and seeds being excellent sources. Aim to get these nutrients from food rather than supplements, eat a variety of fruits, vegetables, and whole grains, and avoid high-fat and high-sugar foods when possible.