When going on a diet, you should remember that there are basic nutrients that shouldn’t be lacking. Supplements can solve this inadequacy but more often food can solve this better.

The most important thing that people tend to overlook is the intake of calcium. It doesn’t mean that when you’re all grown up, you don’t need calcium anymore. Calcium as we know keeps the bones strong and it also plays a part in blood clotting and muscle activity. Studies show that calcium can lower blood pressure as well as weight control. So this is really beneficial to your personal diet. Three servings of calcium a day is necessary. Foods rich in dairy have high calcium content like milk, cheese and yoghurt.

The next essential nutrient that shouldn’t be missed is fiber. This plays a big role in keeping bowel movements regular and preventing any other intestinal complications. Food rich in fiber lowers the risk of heart disease, cancer and diabetes. Since fiber is filling and is usually found in low calorie type of food, then this is fundamental in weight loss.

Some ways to boost fiber intake is to snack on whole-grain crackers instead of chips or candies and opting for whole-grain bread too. Breads with more than 3 grams of fiber per slice are recommended and this goes for cereal as well.

Another important nutrient is vitamin E. This can be found in fatty foods such as nuts, seeds and oils and this is a potent antioxidant. Since Vitamin E is a complex nutrient, experts believe that alpha-tocopherol vitamin E is the most beneficial. Men and women above the age of 19 should need 15 milligrams of this vitamin every day. Snacking on food with healthy fats is necessary like sunflower seeds or almonds. Use sunflower oil for cooking instead of vegetable oil.

To help the body fight against germs and cancer, vitamin C is needed. This vitamin helps in the production of collagen and like vitamin E – this is also an antioxidant so this should be included in your personal diet each day. Some vitamin C-rich foods can be found in fruits like oranges, kiwis and cantaloupes.