If you are working towards being fit and healthy then what you are eating is a great way to get started. Part of being fit and healthy means making healthy eating choices.

If you are trying to eat healthy there are certain nutrients that you need to be sure are a part of your diet. In fact, there are 11 essential nutrients that you should make sure are part of your healthy eating plan.

These essential nutrients are beta carotene, chromium, B12, potassium, Vitamin K, magnesium, Vitamin C, folic acid, Vitamin D, Vitamin E, Zinc.

Zinc is essential in a healthy diet because it helps to do things like regulate testosterone and keep your immune system working properly. In fact, zinc is in almost every cell of the body. As with all nutrients, it is best to get your zinc from food sources if possible. You can get zinc from things like oysters, turkey, chickpeas, pumpkin seeds, wheat germ, Swiss cheese, low-fat yogurt and tofu. It is recommended that men get 11 mg a day and that women get 8 mg a day of zinc.

Vitamin E is essential in a healthy diet because it plays a part in healthy immune function, the formation of your red blood cells, DNA repair and vitamin K absorption. Most food sources for vitamin E are high fat items like sunflower seeds, almonds, safflower oil and hazelnuts. So if you are on a low fat diet be sure to eat some of the above. You can also get vitamin E from cooked spinach. It is recommended that men and women get 23 IU, or 15 mg, of vitamin E per day.

Vitamin D is essential in a healthy diet because it helps to build and maintain healthy bones. Food sources of vitamin D include fortified milk, a few breakfast cereals, herring, sardines and a few other fish. You can also get your vitamin D from sunlight or supplements. Recommendations for vitamin D are 200 IU for children and 600 IU for adults.

Folate, or folic acid, is essential in a healthy diet because it helps to produce new cells, including red blood cells. Natural food sources for folic acid include liver, dried beans and peas, asparagus, leafy greens like spinach and fortified cereal. Daily recommended intake ranges from 400mcg to 1,000 mcg.

Vitamin C is essential in a healthy diet because it helps to build collagen, the structural material for blood vessels, skin, bone and other tissue. Common food sources of vitamin C include green bell peppers, oranges, turnip greens, strawberries, cantaloupe and tomatoes, sweet potatoes, broccoli, and okra. Recommended daily intake of vitamin C is 90 mg for men and 75 mg for women per day.

Magnesium is essential in a healthy diet because it is responsible for many of the body’s basic processes like making energy from our food. You can get magnesium through eating almonds, kiwi, acorn squash, nuts, avocados and leafy greens. Recommended daily intake of magnesium is 350 mg for men and 300 mg for women per day.

Vitamin K is essential in a healthy diet because it makes proteins for the body that are responsible for things like allowing your blood to coagulate. You can get your vitamin K from olive oil, kale, canola oil, arugula, asparagus, green leaf lettuce, broccoli, soybean oil, spinach and tomatoes. Recommended daily intake of vitamin K is 120 mcg for men and 90 mcg for women per day.

Potassium is essential in a healthy diet because it is responsible for important bodily processes including digestion, maintaining blood pressure, muscle contraction and heart and kidney function. Sources of potassium include bananas, whole grains, low-fat dairy products, fish and lean meats. Recommended daily intake of potassium is 4,700 mg for men and women per day.

B12 is essential in a healthy diet because it maintains healthy nerve cells and red blood cells. To get B12, eat meat, eggs, fish and dairy products like milk and low-fat yogurt. Recommended daily intake of B12 is 2.4 mcg for men and women per day.

Chromium is essential in a healthy diet because it helps the body to turn food into a usable energy. You can get chromium by eating whole-grain breads and cereals, prunes, meat, raisins, nuts, beer and wine. Recommended daily intake of chromium is from 500 to 200 mcg for men and women per day.

Beta carotene is essential in a healthy diet because it neutralizes free radicals and also helps with healthy vision, cell growth and immune function. Get it by eating mango, papaya and other orange fruits and veggies and dark green vegetables. There currently is no recommended daily intake for beta carotene.