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Last updated
12-14-09 12:59 PM
 
Barlow
Ryan Alexander
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5105 SE 302nd
Gresham, Oregon
97080
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 Nutrition |
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Friday, April 10
Nutrition Information
The 5 Nutrients You Need for Energy
These five key nutrients beat fatigue, improve your workout, and fight disease.
Unless you've been living in a cave for 20 years, you know you need calcium, folate, and vitamin C. But there are a few nutrients you're not so savvy about, according to recent stats, especially if you're dieting. Here, which ones you're most likely lacking, and what to do about it.
Fact: Twenty-Eight Percent of You Don't Get Enough E
Why You Need 15 mg a Day: It protects against heart disease and boosts immunity.
Why You're Missing Out: Your diet is too low in fat. Vitamin E is usually found in naturally fat-rich plant foods like oils, nuts, and seeds.
How to Get It: Stock up on a well-fortified cereal like Total cereal; a cup supplies 15 mg.
Fact: Twelve Percent of You Are Iron-Deficient
Why You Need 18 mg a Day: It helps deliver oxygen throughout your body.
Why You're Missing Out: You started eating more "meatless meals." "Only heme iron -- found in animal foods like beef, lamb, or poultry -- is directly absorbed into the body," says Stella Lucia Volpe, PhD, RD, an associate professor of nutrition at the University of Pennsylvania School of Nursing. "Vegetable iron isn't absorbed as efficiently."
How to Get It: Try to include a few servings of lean animal protein per day. The redder a meat, the more heme iron it probably contains; beef is a better source than chicken or pork. Also, 10 steamed clams supply an incredible 26.6 mg of iron for only 141 calories.
Fact: Most of You Consume Less Than Half the RDA of Potassium
Why You Need 4,700 mg a Day: It aids in muscle contraction and regulates fluid and mineral balance when you sweat.
Why You're Missing Out: You're still not eating enough fruits and vegetables.
How to Get It: Top potassium picks include a baked potato (926 mg), white beans (502 mg per half cup), and tomato sauce (453 mg per half cup).
Fact: Less Than Half of You Are Getting Enough Zinc
Why You Need 8 mg a Day: It helps regulate metabolism.
Why You're Missing Out: You haven't bought wheat germ since the '70s (a half cup provides all you need).
How to Get It: Use your bean! A 239-calorie cup of vegetarian baked beans supplies nearly half a day's supply (4.2 mg).
Fact: Most of You Get Only 72 Percent of the Magnesium You Need Each Day
Why You Need 320 mg a Day: It's essential for energy production and muscle function.
Why You're Missing Out: You don't eat enough seafood.
How to Get It: Go fishing! Just three ounces of halibut supplies 91 mg. No seafood lover in you? Choose a half cup of All-Bran cereal (110 mg), cooked spinach (78 mg), or black beans (60 mg).
The 6 Nutrients You Need Most
Many women may be missing out on key vitamins and minerals, says Mark Moyad, MD, MPH, director of preventive and alternative medicine at the University of Michigan Medical Center. To get what you need, fill your plate with these crucial nutrients and take a multivitamin daily for added protection.
Vitamin B6
Key benefits
* Regulates sleep, appetite, and mood
* Helps your nervous system function properly
Best foods
* 1 baked sweet potato (0.33mg)
* 1 banana (0.43mg)
* 3.5 ounces (the size of a deck of cards) cooked, skinless chicken breast (0.6mg)
Daily intake: 1.3mg
Vitamin B12
Key benefits
* Improves alertness and fights fatigue
* Produces hemoglobin, a protein in red blood cells
Best foods
* 8 ounces plain low-fat yogurt (1.4mcg)
* 1 large hard-boiled egg (0.56mcg)
* 3.5 ounces cooked sirloin (1.7mcg)
Daily intake: 2.4mcg
Folate
Key benefits
* Especially crucial in the first few weeks of pregnancy to prevent brain and spinal defects
* Helps lower your risk of colon and breast cancers
Best foods
* 1/2 cup cooked asparagus (134mcg)
* 1 cup raw spinach (58mcg)
* 1/2 cup cooked lentils (179mcg)
Daily intake: 400mcg
Vitamin D3
Key benefits
* Strengthens your bones, teeth, and muscles
* May protect against autoimmune diseases and breast and ovarian cancer
Best foods
* 1 large egg yolk (18IU)
* 1 ounce canned sardines (77IU)
* 1 teaspoon cod-liver oil (453IU)
Daily intake: 400-800IU (the RDA is 200IU, but will soon be increasing)
TIP: Ask your MD for a 25-OH vitamin D blood test to make sure you're not deficient.
Calcium
Key benefits
* Reduces symptoms of PMS
* May help maintain blood pressure
Best foods
* 1 cup skim milk (316mg)
* 1 ounce almonds (70mg)
* 1/2 cup tofu (434mg)
Daily intake: 1,000mg
Iron
Key benefits
* Crucial for proper brain function
* Boosts energy levels and prevents anemia by helping to produce red blood cells
Best foods
* 3 ounces cooked lean steak (2.7mg)
* 3 ounces shrimp (2.6mg)
* 1/2 cup chickpeas (1.6mg)
Daily intake: 18mg
TIP: Iron is harder to absorb from plant sources. Vegetarians should aim for 34mg if they don't take a multivitamin.
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