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10 Key Nutrients

September 29, 2015 by  
Filed under General

foods high in key nutrients in heart shaped bowls

As we age, our diets change and our bodies become less efficient at absorbing key nutrients. Here are the top ten nutrients you may be missing out on.

Many Americans are not getting enough of the key nutrients they need. While there are supplements out there, it is not the best way to add the nutrients to your diets. Eating healthy foods that have not been processed, or have gone through minimal processing will ensure that you are getting enough of these 10 key nutrients.

Calcium

As we age, calcium’s most important role is building and maintaining strong bones. But, surveys show that the older we get the less calcium we consume. If you do not take in enough calcium, your body will leach it out of your bones, increasing your risk of brittle bones and fractures. Calcium rich foods include, dairy products and leafy greens like broccoli and kale. Try to get at least 3 servings a day to ensure that you are getting enough calcium in your diet.

Curcumin (Turmeric)

Curcumin has been used as a treatment for arthritis, heartburn, stomach pain, diarrhea, intestinal gas, bloating, loss of appetite, jaundice, liver problems, gallbladder disorders, headaches, bronchitis, colds, infections, depression, disease, pain, teeth whitening, inflammatory diseases, and many other conditions. It has also been studied extensively for its anti-cancer benefits, and in some lab tests has even been shown to shutdown melanoma cells. There are so many ways to include turmeric in your diet; try adding it to anything you would put pepper on, blend some into a smoothie, brush your teeth with it, or make a golden milk.

Fiber

Fiber is an important factor in digestive health and preventing heart disease. Including foods like; whole grains, beans, nuts, fruits, and vegetables will ensure you get the recommended amount of fiber in your diet.

Folic Acid

Folate or folic acid is an essential B vitamin. Too little of it puts you at risk for anemia. Try to include lots of fruits and vegetables in your diet to increase the amount of folic acid in your diet.

Magnesium

Over 300 physiological processes rely on magnesium. It also helps make sure your immune system is healthy, your heart is healthy, and your bones are stronger. Often magnesium is lost in processing so it is best to eat foods such as  fruits, vegetables, nuts, beans, seeds, and whole grains in their whole form.

Omega-3 Fatty Acids

Omega-3’s are unsaturated fats. They provide a number of benefits including reducing symptoms of rheumatoid arthritis, slowing the progression of age-related macular degeneration, reducing the risk of Alzheimer’s disease, and keeping us mentally sharp as we age. Omega-3 fatty acids are found in abundance in fish, so it is recommended that you get at least two servings of fish a week. You can also find omega-3’s in canola oil, flax seed, soybeans, and walnuts.

Potassium

Potassium is essential for cell function, keeping bones strong, reducing high blood pressure, and lowering your risk of kidney stones. Fruits and vegetables such as bananas, plums, prunes, and potatoes (with the skins) are a great source of potassium. Try to make sure that every meal includes fresh fruits and vegetables at every meal.

Vitamin B12

Vitamin B12 is important for creating red blood cells and DNA. It also helps to maintain healthy nerve function. As we age our bodies become less able to absorb vitamin B12. So be sure to ensure you include foods like fish, poultry, meat, eggs, and dairy products to make sure you are getting the highest amount of vitamin B12 in your diet.  

Vitamin D

Vitamin D helps the body absorb calcium, which helps maintain bone density and prevent osteoporosis. It also helps protect against many diseases including; autoimmune diseases, cancer, multiple sclerosis, and rheumatoid arthritis. Vitamin D is mainly produced by the skin when exposed to sunlight. If you want to supplement vitamin D you should consider eating more salmon, tuna, and eggs. There are many foods that are fortified with vitamin D, and supplements are available as well.

Water

Water is crucial to several functions in our body including; cell life, chemical and metabolic reactions, transportation of nutrients, body temperature regulation, and elimination of waste. The medications you take and your age can affect how thirsty you are. It is essential that you drink 3 to 5 large glasses of water a day. One easy way to tell if you are drinking enough water is the color of your urine. It should be a pale yellow. If it is bright or dark yellow, you need to drink more water.

If you are considering adding supplements, make sure you discuss it with your doctor first. Just as getting too little of the nutrients is a problem, so is getting too much. Together, you should be able to come up with a plan to ensure you are getting the right amount of these key nutrients through diet changes, and/or supplements.

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