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Tuesday, November 13, 2012

What are Nutrients You may be Missing?

We try to eat well, we think we are getting all the nutrients we need. But are we?  WebMD recently had an article on the 7 nutrients missing in American diets.  Here are 2 of those 7 nutrients. 
<  Potassium – there is so much focus on sodium.  Almost everyone knows we get too much sodium in our diets.  But many of us fail to realize we need potassium.  If more of us had enough potassium in our diets, it could negate some of the negative consequences of all the sodium we eat.  Sodium is linked to higher blood pressure levels, but potassium has the opposite effect, leading to healthier blood pressure levels.  We also need potassium for our nerve and muscle function.  We can we get the potassium we need:
  • Dark leafy greens – like spinach
  • Baked potatoes
  • Dried apricots
  • Baked acorn squash
  • Yogurt
  • Fish – salmon
  • Bananas
  • Mushrooms
<   Magnesium – When food manufacturers process wheat and turn it into white flour, they remove most of the magnesium and they don’t put it back.  So those relying on white bread, enriched grains, are missing out on this important mineral.  Low amounts of magnesium are linked to a number of health problems including osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease.  Foods high in magnesium
  • Whole grains – eat some General Mills cereal, all are whole grain.  Whole wheat bread, SunChips, Wheat Thins, Triscuits
  • Nuts – a handful of nuts a day is a good health habit. Almonds and cashews, mixed nuts are an especially good source of magnesium.  Peanuts and peanut butter are good sources.
  •  Chocolate powder – dark chocolate – enjoy some dark chocolate for its magnesium benefit – enjoy a milk chocolate candy bar
  • Dry roasted soybeans – edamame – enjoy on salads or as a snack.
  • Baked potato
  • Yogurt
  • Milk
  • raisins

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