HFE Magazine

February 14, 2019

Eat to Treat the Top 5 Nutrient Deficiencies

Filed under: Diet — Tags: , , , — Gail @ 1:23 pm

by Tracey Pollack for Garden of Life

Feeling well demands eating well, which is why it’s essential to eat a balanced diet full of nutrient-rich foods. Yet today’s typical diet lacks many vitamins and minerals that feed our body’s basic needs. Without these nutrient-filled foods, your body won’t function at its best. If you’ve been unusually weary or moody, you may have a nutritional deficiency. The way to prevent or resolve the problem is knowing the top nutrient deficiencies and how you can eat to beat them.

  1. Pump Iron – Tired of being exhausted, weak, cold and short of breath? Wake up to the fact that you may have an iron deficiency. Relax, you’re not alone since this is one of the world’s most common nutrient deficiencies, especially among women, preschool children, vegetarians and vegans. See, every cell in your body needs iron to move oxygen through the blood stream. Too little will leave you constantly needing a nap and prone to illness. To lift your iron levels, reach for red meat, oysters, chicken, turkey, iron-fortified cereals, spinach and lentils. Enjoy them with vitamin C-rich foods like oranges, bell peppers, strawberries and kale to maximize iron’s absorption. 
  1. See the Bright Side of Vitamin D – This nutrient deserves its place in the sun for its power to boost your bone strength, fight infections, enhance brain health and brighten your mood. Vitamin D is only made when your skin is exposed to sunlight, but far too many people get far too little exposure. Luckily, a vitamin D deficiency can be avoided or corrected by spending time in the sun each day, along with eating vitamin-D-packed foods, such as fortified milk, yogurt, egg yolks and fatty fish like salmon and tuna. Since so few foods contain this needed nutrient, taking a vitamin D supplement is also a bright idea. 
  1. Go to Plan B12 – Red alert! When your body lacks enough healthy red blood cells to function normally, too little vitamin B12 may be to blame. As a result, you may feel tired, look pale, get lightheaded, struggle to balance and be depressed. But your diet can help you avoid or reverse a deficiency. Vitamin B12 is unique because it’s only found in animal products, such as milk, yogurt, cheese, fish, chicken and turkey. Vegetarians, vegans and the elderly who naturally don’t get from these sources should look for fortified foods like nondairy milk, breakfast cereals and meat substitutes.
  1. Bone Up on Calcium This mighty mineral is essential for maintaining strong teeth and bones, as well as controlling the function of muscles, nerves and hormones. If you lack enough calcium to support these important functions, your body simply steals it from your bones, which raises your risk of osteoporosis and fragile bones. So make no bones about it, you need to get your share from food. Start by piling your plate with calcium-rich foods like cheese, yogurt, milk, fish, tofu, leafy greens and fortified foods. Be aware that you’ll also need adequate amounts of vitamin D and magnesium to get the most out of this mineral.
  1. Rev Up Your Energy with Magnesium Electrolytes aren’t only found in sports drinks. Magnesium is an essential electrolyte and mineral that’s needed for every function, tissue and cell in your body and brain. Since magnesium is involved in so many internal processes, it’s tricky to tell if you’re deficient because it shows in varied symptoms, such as fatigue, insomnia, muscle cramps, mood disorders, numbness, osteoporosis and high blood pressure. To get more magnesium from your diet, eat whole grains, dark leafy greens, almonds, cashews, black beans and yes, even dark chocolate.

They don’t call these nutrients essential for nothing! Avoid the pain and problems of deficiencies by getting your fill through food.

February 12, 2019

Can a Supplement Boost Your Metabolism?

by Dr Don Colbert Believe it or not, there is a metabolism boosting supplement. Nutrients and supplements can boost metabolism IF they affect your body in one of three ways. They may: Changes your hormone balance to improve metabolism Improve the health of your cells so they are more insulin sensitive, for example, thereby improving […]

January 31, 2019

Frankincense and Turmeric Oils for Inflammation

Jordan Rubin and Dr Josh Axe have been discussing Turmeric and Frankincense oils for the control of inflammation. The medical community is now finding more and more evidence that inflammation is the basis behind most diseases. Here is some point some information about each oil and a great video: Dr. Axe believes that supporting healthy […]

January 25, 2019

Alzheimer’s Can be Reversed!

by Dr David Perlmutter I’ve often been quoted as stating that there is no pharmaceutical approach that has meaningful effectiveness on the treatment of Alzheimer’s disease. Unfortunately, I have to continue to make this claim. As was recently reported in the journal Neurology: Despite great scientific efforts to find treatments for Alzheimer’s disease (AD), only […]

January 23, 2019

9 Foods to Improve Brain Health and Memory

by Dr David Perlmutter As we’ve stated before, one of the most fascinating things about the human brain is that neuroplasticity, the process by which the brain undergoes changes in response to internal and external stimuli, affords us a great deal of control in determining the overall health of our brain. While there are many […]

January 22, 2019

What is the Best Diet of 2019?

by Dr Don Colbert What is the best diet of 2019?  The Ketogenic diet is absolutely the frontrunner. Why? Not only does it promote abdominal fat loss and reduced appetite, it has amazing “added benefits” beyond weight loss. 8 REASONS KETOGENIC IS THE BEST DIET OF 2019 1. THE KETOGENIC DIET PROMOTES WEIGHT LOSS WITHOUT HUNGER […]

January 21, 2019

Why Omega-3 is Important to take with Calcium

by Gail Bowman Research now shows that bone health is improved when you take both a good calcium supplement with all the right cofactors, and a good Omega 3 supplement. A good calcium supplement is made from plant sourced whole food red marine algae. This algae is harvested from pristine waters off the coast of […]

December 31, 2018

Ketosis and Cognitive Health

by David Perlmutter, M.D., Board-Certified Neurologist There is certainly a lot of discussion these days about the ketogenic diet, especially as it relates to brain function. I thought it would be instructive to review one of the early important research studies in this area as it reveals several very important findings that are worthy of […]

December 28, 2018

8 Proven Health Benefits of Avocados + Guacamole Recipe

by Dr Don Colbert There’s a lot of nutrition in an avocado. In fact, it’s one of the most potent health-benefitting whole-foods around. If you want to improve your health, eat avocados and consider these 8 Health Benefits. 1.CAROTENOIDS GALORE FOR EYE HEALTH & REDUCED INFLAMMATION You may think are only found in orange/red vegetables […]

December 27, 2018

Keto-Safe Gooey Yummy Desserts for the Holidays

Wishing you could make some or the old favorites over the holidays and keep the family on track with the new ketogenic diet?  Well, here are a couple of recipes to save the day!  From Dr Don Colbert. Keto Salted Chocolate Toffee Do you miss eating toffee on a ketogenic diet? Unfortunately, the sweet and […]

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