If you are interested in a career in the health field, whether you are considering becoming a medical assistant, a nurse or any other occupation within the field, it is important to have a good understanding of health and nutrition. Not only will this help you remain healthy as you deal with the day to day stresses of the field, it will also make it easier for you to advise your patients and help them lead happy and healthy lives.

You may be surprised to learn that a report recently released by the USDA found that women who try to stick to a healthy eating plan may still be lacking in five essential nutrients. Thankfully, getting these vitamins into your diet may not be as difficult as you think. Here’s a look at the vitamins women should include in their diets and the foods that can help them reach their daily recommended allowance.

· Vitamin E (15 mg/day) – protects skin from UV damage while also helping the cells communicate. Vitamin E can be found in wheat germ, sunflower seed, canned white beans and read bell pepper.
· Potassium (4,700 mg/day) – helps to regulate blood pressure, keeps the muscles toned and aids the nervous system. Potassium can be found in baked potatoes, bananas, lentils and edamame.
· Calcium (1,000 to 1,200 mg/day) – helps to build strong bones, which helps to reduce the risk of developing osteoporosis. Calcium can be found in cheese, low-fat yogurt, canned sardines and tofu.
· Vitamin A (700 mcg/day) – keeps eyesight strong and gives the immune system a boost. Vitamin A can be found in cantaloupes, carrots, sweet potatoes and dried apricots.
· Magnesium (320 mg/day) – assists with blood circulation, energy storage, muscle tone and bone strength. Magnesium can be found in Brazil nuts, black beans, almonds and okra.