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 harmful if your body has too much or too little. How to get more: See your doctor before worrying about incorporating more iron into your diet. Your pyshican will be able to tell you whether or not you need more iron. There are some foods rich in iron, such as egg yolks, liver, dried fruit and artichokes.2. Vitamin DVitamin D is an essential nutrient that our body needs to function optimally. Vitamin D is a special nutrient because it is the only vitamin our body can consume and produce. Our bodies produce vitamin D by processing sunlight. Vitamin D regulates cell growth, maintains optimal calcium levels and is used to reduce inflammation and pain. If you have a vitamin D deficiency, you may suffer from severe asthma, cognitive impairment, rickets, cardiovascular disease, and an increased risk of cancer. How to get more: Eating a diet rich in vitamin D and getting adequate sun exposure are 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, there is more calcium in your body than any other mineral. The main job of calcium is to ensure that bones and teeth are healthy and strong. In addition to strengthening bones, calcium is used to expand and contract blood vessels, send messages throughout the nervous system... middle of paper... increase your heart rate. How to get more: There are many foods that are rich in magesnium. Some examples of foods rich in magnesium include spinach, pumpkin seeds, brown rice, soybeans, halibut, dried figs and bananas.7. Potassium Potassium is an essential nutrient that our bodies need to survive and function normally. Potassium enables communication between muscles and nerves. It also regulates our body's water balance by moving nutrients into cells and wastes 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 only requires a high potassium diet. potassium. There are numerous foods rich in potassium, such as spinach, kale, carrots, potatoes, grapes, grapefruits and oranges.