Top 5 Nutrients

The following minerals, vitamins and amino acids can't be made in your body but are all required for life-sustaining functions. Derived from dietary sources, these essential nutrients should be consumed in the right quantity and balance for optimum health. These 5 nutrients suggest that a varied diet high in fruits, vegetables and whole grains is right up there with exercise as the means to a long and healthy life.

Calcium. Essential mineral for bone building and in warding off osteoporosis, muscle contraction, heart rate and blood clotting. In addition to vitamin D deficiencies, diets high in animal protein, sodium and caffeine can decrease calcium absorption. Strengthen bones with exercise and a diet rich in calcium and vitamin D.
Sources: Dairy products, calcium-fortified foods, sardines and canned salmon, leafy greens

Fiber. Essential for a healthy digestive tract, dietary fiber (including soluble and insoluble fiber) can also help control weight and prevent constipation. Soluble fiber is proven to lower cholesterol and improves glucose control. Aim for 20 to 35 grams per day.
Sources: Whole grains, beans, nuts, fruits and vegetables

Iron. Part of hemoglobin in the red blood cells, iron has a crucial role in transporting oxygen throughout the body, and also contributes to brain development and a healthy immune system. The heme form of iron from animal sources (vs. non-heme from plants) is better absorbed. Vitamin C increases the rate of absorption.
Sources: Fortified cereals, beans, eggs, meat and seafood

Antioxidants. The broad category of antioxidants encompasses carotenoids (including retinol or vitamin A, lycopene and beta-carotene), vitamins C and E, and selenium. Antioxidants slow or prevent damage to cells and are thought to improve immune function while lowering the risk for certain diseases, including cancer and heart disease.
Sources: Colorful fruits and vegetables, whole grains

Water. In general, we can last three weeks without food, but only three days without water. Water is a component of every system in your body and makes up approximately 60% of your weight. How much you need depends on the weather, your fitness level and overall health, but a good rule is to rarely allow yourself to feel thirsty and use your urine as a guide (it should be clear or pale yellow).
Sources: Water, liquids, fruits and vegetables