• By Jason Howland

Mayo Clinic Minute: Nutrients to build a better body

March 12, 2018

If you want to build a better body and live a healthy life, calciumpotassium, iron and  vitamin D are four nutrients that should be included in your diet.

In this Mayo Clinic Minute, Kate Zeratsky, a Mayo Clinic dietitian, explains why these four nutrients are important and offers ideas for incorporating them into your daily meals. Jeff Olsen reports.

Watch: The Mayo Clinic Minute

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Calcium, potassium, iron and vitamin D all help to build a better body.

"Calcium plays an important role in our bones," says Zeratsky.

But she says there are more benefits to the nutrient that comes in milk, almonds and leafy greens.

"Calcium is also very important in muscle contraction, and it helps control our blood pressure," says Zeratsky.

Potassium is an electrolyte that also supports healthy muscles and blood pressure, and getting it is easy.

"If you eat more fruits and vegetables, you're going to get more potassium," says Zeratsky.

If some of those vegetables are leafy greens, you'll be adding iron, too. Beans, meats and seafood are even better sources of the nutrient.

"The role of iron in our body is to help carry oxygen around to our working muscles," says Zeratsky.

And Zeratsky says vitamin D helps your body absorb calcium and boosts your immune system. Get this nutrient from a cold glass of fortified milk, mushrooms or fatty fish.

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