(BlackDoctor.org) -- It’s a fact that most of us don’t get our recommended daily servings of fruits and vegetables. Which, in turn, means that we are also missing out on a whole lot of nutrients that are essential to a healthy diet.

According to a recent 2-year USDA study, the following are some of the most important essentials that we are continually missing out on:

1. What You’re Missing: Fiber (recommended daily allowance is 22-34 grams)

• Percent Who Fall Short: 96%
• Try This: ½ cup of cooked lentils for 7.8 g of fiber, 1 cup of raw raspberries for 8 g of fiber, 1 cup of cooked split peas for 16.3 g of fiber.

2. What You’re Missing: Vitamin E (recommended daily allowance is 15 mg)

• Percent Who Fall Short: 93%
• Try This: 1 ounce of almonds for 7.4 mg of vitamin E, 1 tablespoon of wheat germ oil for 20.3 mg of vitamin E.

3. What You’re Missing: Magnesium (recommended daily allowance is 310-420 mg)

• Percent Who Fall Short: 56%
• Try This: 3 ounces of cooked Halibut for 90 mg of magnesium, 2 tablespoons of smooth peanut butter for 50 mg of magnesium.

4. What You’re Missing: Vitamin A (recommended daily allowance is 700-900 mcg)

• Percent Who Fall Short: 44%
• Try This: ¾ cup of carrot juice for 1,692 mcg of vitamin A.

5. What You’re Missing: Vitamin C (recommended daily allowance is 75-90 mg)

• Percent Who Fall Short: 31%
• Try This: 1 medium papaya for 190 mg of vitamin C, 1 cup halved strawberries for 90 mg of vitamin C.