6 Nutrients You Need Daily and Where to Get Them

http://bettereats.com/blog/post/6-nutrients-you-need-daily-and-where-to-get-them?xid=nl_EverydayHealthDietandNutrition_20121022 6 Nutrients You Need Daily and Where to Get Them SEP 28, 2012 AT 12:14PM BY BETTER EATS We all know that the right nutrients are critical to our overall health. But have you looked at those nutrition facts on the back of the package? It can be pretty overwhelming. Here's your simple cheat sheet to provide an at-a-glance guide for a few essentials! CALCIUM WHAT IT DOES: Strengthens our bones! HOW MUCH TO GET: This is dependent on your age, 19 to 50 year olds should aim for 1000 mg a day, and those above the age of 50 should shoot for 1500 mg a day. WHERE TO GET IT: Dairy products, leafy vegetables, canned salmon (or any fish with bones) WE SUGGEST: 1 cup of plain 2% yogurt has 415 mg of calcium, 1 cup of kale has 180 mg, and 4 oz of salmon has 225 mg. Check out our recipe for Southern Kale. MAGNESIUM WHAT IT DOES: Helps to maintain muscle functions and supports strong teeth and bones. HOW MUCH TO GET: 320 mg to 360 mg per day WHERE TO GET IT: Spinach, okra, artichokes, nuts, seeds, beans, and potatoes. WE SUGGEST: Chow down on extra leafy spinach salads (a cup of spinach contains half your daily magnesium minimum!) and snack on cashews, peanuts, and almonds (in moderation) to be sure you are fulfilling your daily magnesium needs! Try out our Almond Granola for starters! FIBER WHAT IT DOES: Reduces our risk of diabetes and coronary heart disease. Fiber also promotes a healthy weight and promotes digestive health. HOW MUCH TO GET: At a minimum 25 grams per day. WHERE TO GET IT: Fruits, vegetables, whole grain breads, nuts, seeds, and beans. WE SUGGEST: The best way to consume fiber is in its purest form - fruits and veggies! So grab an apple as your midmorning snack and chow down on salads and a whole grain roll at lunch! Looking for an added fiber bonus? Add beans to your salad! Or give our BBQ Baked Beans a try! OMEGA-3 WHAT IT DOES: Supports brain and heart health and is shown to help your body fight cancers HOW MUCH TO GET: At least 1.1 grams per day WHERE TO GET IT: Fish like salmon, tuna, and herring all contain omega-3 fatty acids. The American Heart Association suggests eating fish twice a week. Not a fish fan? While it is always best to get your nutrients directly from food, omega-3 is also widely available in supplement form. WE SUGGEST: Enjoy grilled salmon on your salads, this adds protein to your already fiber rich lunch plus gives you a daily dose of omega-3 fatty acids. Or why not have a Salmon Burger? Perfect! POTASSIUM WHAT IT DOES: Potassium allows your cells, tissues and organs to function optimally as well as builds protein and metabolizes carbohydrates and aids in regulating the activity of your heart. HOW MUCH TO GET: About 4,700 mg per day WHERE TO GET IT: Bananas are a popular source, but potassium is also found in potatoes, white beans, yogurt, avocados, and sirloin steak. WE SUGGEST: Avocados have a ton of potassium with 708 mg per cup, bananas are another great source with 537 mg per cup. Try our Avocado Corn Salsa to load up on potassium! WATER Ok, so you have heard this one your whole life - drink more water! Your mom has told you, your doctor, your 7th grade health teacher…but it’s true! Yet 75% of all Americans are chronically dehydrated. So get to drinking! WHAT IT DOES: Where to start? Water eases back and join pain, decreases risk of cancer, helps regulate your metabolism, and keeps you from getting fatigued, just to name a few benefits! HOW MUCH TO GET: This varies from person to person, but the goal is to never feel thirsty. You should be drinking water all throughout the day! If you feel thirsty, reach for water over sodas and sports drinks. Use the old guideline of 8-10 glasses per day and adjust accordingly. WHERE TO GET IT: There is no substitute for sitting down with a cold glass of water! WE SUGGEST: Bring a travel water bottle with you wherever you go, that way you always have access to hydration! HOW DO YOU GET YOUR DAILY NUTRIENTS? BE SURE TO COMMENT IN THE COMMENTS SECTION BELOW!