1. IronIron is an essential nutrient that our body needs to function properly. The human body uses iron to transport oxygen from the lungs to the rest of the body. Additionally, iron helps muscles store and use oxygen. The body needs the right amount of iron, and it can be detrimental if your body has too much or too little. How to get more: Consult your doctor before worrying about incorporating more iron into your diet. Your doctor will be able to tell you whether or not you need more iron. There are a few foods rich in iron, such as egg yolks, liver, dried fruits and artichokes.2. Vitamin DVitamin D is an essential nutrient that our bodies need to function optimally. Vitamin D is a special nutrient because it is the only vitamin our body can consume and make. Our bodies make vitamin D by processing sunlight. Vitamin D regulates cell growth, maintains optimal calcium levels and is used to reduce inflammation and pain. If you are deficient in vitamin D, you may experience severe asthma, cognitive impairment, rickets, cardiovascular disease, and an increased risk of cancer. How to get more: A diet rich in vitamin D and sufficient exposure to sunlight are benefits. The best ways to get more vitamin D. Foods rich in vitamin D include canned salmon, oysters, caviar, eggs, ham, salami, mushrooms and sausages.3. CalciumCalcium is an essential nutrient that our body needs to function properly. In fact, your body contains more calcium than any other mineral. The main function of calcium is to ensure the health and strength of bones and teeth. Besides strengthening bones, calcium is used to expand and contract blood vessels, sending messages through the nervous system... middle of paper ...... increased heart rate. How to get more: There are many foods that are rich in magnesium. Some examples of foods rich in magnesium include spinach, pumpkin seeds, brown rice, soy, halibut, dried figs and bananas.7. PotassiumPotassium is an essential nutrient that our bodies need to survive and function normally. Potassium allows muscles and nerves to communicate. Additionally, it regulates our body's water balance by moving nutrients into cells and waste products out of cells. If you develop a potassium deficiency, you will experience terrible side effects, such as muscle cramps, fatigue, and constipation. How to get more: Getting more potassium in your diet can be easy and may just require you to eat a diet richer in potassium. potassium. There are a number of foods high in potassium, such as spinach, collard greens, carrots, potatoes, grapes, grapefruit and oranges...