The Five Nutrients You Need Most

Even a slight deficiency in one of these vitamins and minerals can put your health
at risk.

More than 75 percent of women don't meet the daily requirement for at least one vitamin or mineral. Popping a multivitamin is a smart move, but it's no substitute for a nutrient-rich diet, which can give you the full range of vitamins and minerals that help lower risk of diseases like cancer and heart disease. Here, the nutrients you're most likely lacking--and easy ways to get them.

Calcium
Why you need it: It's best known as a bone builder, but calcium also reduces PMS symptoms--such as mood swings and cramping--by about half. Research shows that those who get enough calcium have a 31 percent lower risk of premenopausal breast cancer and an 11 percent lower risk of high blood pressure.

How to get it: Start your day with cereal and milk, and you're 51 percent more likely to meet your calcium needs than those who skip breakfast or eat other foods, according to one study. Choose a fortified cereal with 10 percent or more of the RDA (1,000 mg), eat an additional one to two servings of dairy daily, and pick a mult that includes calcium (not all do!), such as One-A-Day Women's. read more...