Two birds, one stone

Concerned your diet may be lacking important nutrients that keep your body functioning at its prime? Consider adding some dynamic duos.

- ELIZABETH SHAW, MS, RDN, CPT

The Dietary Guidelines for Americans show that the current low intake of nutrient-dense foods and beverages has resulted in the underconsumption of calcium, potassium, dietary fiber and vitamin D. Deficiencies of these nutrients and food components has led them to be classified as nutrients of public health concern. Low intake can result in a host of physical ailments, including muscle cramps (calcium), heart palpitations (potassium), fatigue (fiber), and bone pain (vitamin D).

If that sounds downright alarming, don't panic: There is an abundance of foods that can help ensure you meet your daily nutrient needs. But first, let's revisit why you need these essentials in the first place.

THE BASICS

Calcium and vitamin D are known for their role in bone health, but both are also important for muscle contraction and nerve communication throughout the body. Vitamin D has also been shown to be pivotal in immune health.