Is it possible to eat too much and not get enough? The answer to that is yes if you consider some key nutrients that might be at risk in some diets. A handful of nutrients have been identified as at risk in the diet of some Americans.
POTASSIUM - found in abundance in many fruits and vegetables falls short when folks just don't eat enough
of them. It's an easy fix. Unfortunately not enough folks are taking the plunge and choosing fruit and veggies often enough. What makes potassium so important? It seems to counter the damage caused by too much sodium. Potassium helps to lower blood pressure and may be protective with regard to stroke risk. With one in three adults in the US with high blood pressure and even more that are at risk for it this becomes extremely important.MAGNESIUM - often overlooked, this mineral keeps risi
ng to the top regarding lowering the risk for developing type 2 diabetes. Found in many fruits and vegetables as well as whole grains, nuts and legumes, this mineral has been observed as having a key role in the fight against type 2 diabetes. In the Women's Health study an association was seen between a low magnesium intake and increased risk for this disease, especially overweight women. The Nurses' Health Study observed that those that consumed the most magnesium had a measurably lower risk. Other research has reported similar results.
ng to the top regarding lowering the risk for developing type 2 diabetes. Found in many fruits and vegetables as well as whole grains, nuts and legumes, this mineral has been observed as having a key role in the fight against type 2 diabetes. In the Women's Health study an association was seen between a low magnesium intake and increased risk for this disease, especially overweight women. The Nurses' Health Study observed that those that consumed the most magnesium had a measurably lower risk. Other research has reported similar results.VITA
MIN D - the sunshine vitamin as we all learned in grade school. Vitamin D in combination with adequate calcium intake is critical in growing young bones, strengthening middle-aged bones and preventing breaking bones in the aging population. In otherwords it's important for all of us. Many people don't realize that our bones are constantly breaking down and being replenished so to keep that process working the way it should vitamin D is needed to work along side the calcium. Best source remains low-fat dairy. Add yogurt and milk to your daily fare and have that latte with non-fat milk.
MIN D - the sunshine vitamin as we all learned in grade school. Vitamin D in combination with adequate calcium intake is critical in growing young bones, strengthening middle-aged bones and preventing breaking bones in the aging population. In otherwords it's important for all of us. Many people don't realize that our bones are constantly breaking down and being replenished so to keep that process working the way it should vitamin D is needed to work along side the calcium. Best source remains low-fat dairy. Add yogurt and milk to your daily fare and have that latte with non-fat milk.VITAMIN B12 - Older folks are often lacking when it comes to B12. Food sources include dairy, eggs, fish, poultry and meat however it's not always a problem with intake. Vitamin B12 absorption often decreases as we age and secrete less gastric juice during the digestive process. That's why the Institute of Medicine recommends that anyone over 50 get 2.4 mcg of B12 a day from a fortified food or supplement. The form used in these products is digestible despite lower levels of acid.
Sounds like the same old story but it stands the test of time: Eat more fruits, vegetables, whole grains, dried beans and peas as well as low fat dairy. You'll feel better, look better and be better!
Happy Healthy Eating,
Marcia
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