Macro Minerals are necessary in building bones, maintaining fluids, maintaining proper Ph in body tissues, transmitting nerve impulses, maintaining cell membrane structure and facilitating enzyme action.
The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium. These are macro-mineral, which, unlike trace minerals, is needed by the body in large amounts.
Experts recommend 300 mg of magnesium for woman and 400 mg for me. Magnesium is found in dark leafy greens, legumes, nuts, and whole grains.
The American Heart Association recommends 1,500 milligrams (mgs) of sodium per day for most adults.
Less than 2 percent of Americans get the recommended 4,700 mg per day. Though most of us associate potassium with bananas, other foods such as leafy greens, potatoes, legumes, and salmon provide more.
It helps control your weight, lower blood pressure and cholesterol, ease constipation, fight inflammation, and boost your immune system.
Adding a regular rotation of whole grains, legumes, nuts and seeds, and fruits and vegetables to your diet will help you get the recommended 20 to 30 grams of fiber daily.
Phosphorus is one of the most abundant minerals in the body. It normally makes up about 1% of total body weight. Phosphorus is required for normal functioning of every cell in the body but most of it, approximately 85%, is bound with calcium to form bones and teeth. Calcium phosphate is the major mineral component of bones. Foods high in phosphorus are cheese, milk, meat, legumes, whole grains
The mineral calcium is important for bone health and blood pressure control; adults need 1,000 to 1,200 mg per day. Besides dairy products, calcium is also found in almonds bok choy, broccoli, broccoli robe, kale, canned salmon with bones, tofu, and white beans
As a group, minerals are one of the four groups of essential nutrients, the others of which are vitamins, essential fatty acids, and essential amino acids.
Fish is an important part of any healthy lifestyle. Fish is a good source of proteins, vitamins, minerals, and omega-3 fats. It is recommended to have a least two servings of fish a week. One of these serving should be from an oily fish as they contain the omega-3 fats which has been linked to the reduction of heart disease.
Oily fish include:
Non-Oily fish include:
Try mixing it up, choose a variety of fish in your diet for optimal health and great flavor!
Good fats are, well, good! We all need good fats in our diet but it is important that we understand which fats are good and which fats are bad. The American Heart Association recommends limiting saturated fats, and increasing unsaturated fats for optimal health.
Saturated fats are the fats we need to stay away from. Saturated fats are responsible for the rise in “bad” cholesterol in our blood which in turn increases our risk for heart disease. Foods such as cream, poultry with skin, and cheese should be eaten in moderation. Based on a 2000 calorie per day diet, the average person should only eat about 13-20 grams of saturated fats per day.
Unsaturated fats are the good fats that we should be adding to our diet. Unsaturated fats have been found to improve blood cholesterol levels, ease inflammation, stabilize heart rhythms. Foods such as avocado, coconut oil, and salmon are good options to add to our diets. Based on a 2000 calorie per day diet, the average person should eat about 40-62 grams of unsaturated fats per day. Please remember to talk to your doctor before making major changes to your diet.
Love your coffee but working to find ways to make your life healthier? Cutting the cream out of your coffee is a great way to do that. Many people find they enjoy the flavor of black coffee by making a few small changes. First, I recommend that you chose a good organic coffee that is roasted in small batches. Look for coffee that is low is in acidity. Secondly try adding a small amount of salt to your grounds before you brew your coffee, this can help in reducing the bitterness. Third, enhance the flavor naturally by adding cinnamon, vanilla bean, or nutmeg to your grounds to gently add additional flavor. But finally, if after all this you still cannot skip the creamer, just chose a better option for your creamer. Unsweetened Almond Milk, Coconut Milk, or Nutpods is a healthier option that still tastes great.
The most important health benefit to coffee is the ritual of making, relaxing, and savoring your coffee. Enjoy this time, build it into to your routine to get your mind as healthy as your body.