Important nutrient for better health are-
1) Folic Acid : Folic acid is essential for women who are pregnant. Vitamin B-9 includes both folate and folic acid and is important for several functions in the body. Folic acid is vital for making red blood cells, as well as synthesis and repair of DNA and RNA. The recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 800 mcg of folic acid a day. Beans, Green leafy vegetables, Broccoli, Mushroom, Papaya and Strawberry are good source of Folic acid.
2) Magnesium : It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. The recommended daily amount of Magnesium for men is 400-420 mg/day and for women it is 310-320 mg/day.Green leafy vegetables (e.g. spinach and kale),Fruit (figs, avocado, banana and raspberries),Legumes (black beans, chickpeas and kidney beans) & Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts) are good source of Magnesium.
3) Potassium :Potassium is very important in the human body. Along with sodium, it regulates the water balance and the acid-base balance in the blood and tissues. In the nerve cells, this sodium-potassium flux generates the electrical potential that aids the conduction of nerve impulses.The recommended intake of potassium for adults is 4700 mg/day.Potatoes, sweet potatoes, bananas, tomato sauce (without added salt or sugar), orange juice are good source of Potassium.