We often hear “Don’t eat that because” or “You shouldn’t eat that,” but what about the things we should incorporate more of in our diet? What could be causing us harm because we aren’t eating enough of certain foods? Let’s take a quick look at four nutrients that many don’t get enough of in their diet and should consider adding.

Potassium There are about 74.5 million Americans with hypertension, 56 percent of whom don’t have it under control and 22 percent who don’t even know they are hypertensive. Potassium can help lower blood pressure and could counter the effects caused by sodium. It may help make blood vessels larger and more flexible, which would help maintain a lower, youthful blood pressure. Potassium may also help by dilating small blood vessels, so a diet high in potassium may help revitalize arteries. Low potassium may be a predictor for stroke. Foods high in potassium include clams, halibut, acorn squash, spinach and bananas.

Vitamin D One in 2 million women and 1 in 4 men older than 50 will break a bone because of osteoporosis. Half of all women and 30 percent of all men older than 50 have osteopenia (low bone mass) in their hips, a leading cause of osteoporosis.

Vitamin D helps the body absorb calcium and there is some evidence that suggests it may lower the risk of colon cancer, heart attacks, strokes, type-2 diabetes and some autoimmune diseases.

For those older than 60, aim for 800 to 1,000 IU’s a day from food and/or supplements and 400 IU’s a day for those younger than 60.

Magnesium Evidence shows magnesium may be beneficial for preventing type-2 diabetes. There is even some research that suggests a correlation between an increased consumption of magnesium and decreased levels of c-reactive protein and other signs of chronic low-level inflammation.

Women should aim for 320 mg/day and men should aim for 420 mg a day. Good sources are almonds, halibut, spinach, quinoa, black beans, navy beans and kidney beans.

Vitamin B-12 Low vitamin B-12 status is common in older people because of how our digestive systems age. In 30 percent of older people, the lining of the stomach starts to wither so it doesn’t secrete enough gastric acid to release B-12 from food. Some research suggests a link between cognitive decline and low B-12 levels.

The Institute of Medicine recommends folks 50 and older to get 2.4 mcg/day. Good sources include animal foods such as dairy, eggs, fish, poultry and meat.

Let’s focus on things we should incorporate into our diet and just maybe it will naturally eliminate things we should avoid.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com