Chicago Home and Lifestyles – 4 nutrients your diet is missing
Fewer than 10% of people in America consume the recommended amount of vegetables (which is 2-3 cups daily). Fruit consumption is not quite as bad, with 20% of Americans eating the recommended intake (1 and a 1/2 to 2 cups). Nutritionists are especially concerned about 4 nutrients in particular where underconsumption has been linked to unwanted health risks. These are: fiber, calcium, potassium and Vitamin D.
Dietary fiber plays an essential role in a healthy digestive tract, but it is also vital for prevention of heart disease and blood glucose regulation. Consuming more fiber in fruits and vegetables will also boost your intake of other vitamins and nutrients we are lacking. Women need 25 grams and men 38 grams per day. Eat from various fiber rich sources, not just high fiber cereal. Choose high fiber foods all day.
Calcium is another vitamin we tend to forget about after we are grown. We all grew up with the idea drink your milk to grow strong bones, but it is important for ongoing bone health. It can reduce the risk of fractures and osteoporosis later in life. 1,000 milligrams per day is recommended, increasing to 1,200 for women over 50 and men over 70. Dairy is a great source, like yogurt topped with fruit and chia seeds. Dark green vegetables are also a great source and will add fiber and other nutrients.
Vitamin D is continuing to be studied, and its benefits seem to go far beyond bone health. It has been linked to lowering the risk of diabetes, heart disease and some cancers. Vitamin D deficiency is being associated with conditions like depression. Recommended daily intake is 600 IU for adults and 800 IU over 70–but experts believe higher amounts are necessary. Check with your PP to be tested for your Vitamin D levels. Supplements may be necessary as it is difficult to obtain all we need from our diet. Include fatty fish like salmon and grass-fed lean beef to get a good dose. Mushrooms are also a good source!
Potassium is another nutrient that most of us are lacking. We eat less than half of the recommended 4,700 milligrams we need per day. Many of us eat too much sodium without enough potassium to balance it out. Potassium works alongside sodium to maintain the proper balance of fluids and electrolytes in your body. Imbalance here can lead to high blood pressure, a precursor to cardiovascular disease. Potatoes and bananas are both a great source of potassium. A medium baked potato has 952 mg of potassium, and a banana has 422 mg.
It is best to try and get the bulk of your nutrients from whole foods, not pills. Supplements can bridge the gap but can’t replace all the benefits you get from a nutritious diet. Eating processed foods and taking supplements is not the same. Moving your body, staying hydrated, managing stress and a nutritious diet will keep you at optimal health!
Kathleen Weaver-Zech and Dean’s Team Chicago
