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Yahoo: 5 Nutrients You're Not Getting Enough Of
After a long hard day at the office, I crave a manly dinner. Something that will sharpen my mind, feed my muscles, and infuse me with energy to keep up with two young kids till bedtime.
So, often, I have a bowl of cereal. With bananas and whole milk. Mmm.
Do I feel like I’m depriving my body of key nutrients? Quite the opposite, actually. My favorite dinner isn't just for kids. It contains high levels of three nutrients that American adults need much more of: B12, potassium, and iodine. Our shortfalls with these nutrients—along with vitamin D and magnesium—have serious health consequences, including a higher risk of heart disease and stroke, fatigue, and weight gain.
Here's the good news: These nutrients are readily available in the foods you know and love. You can get more of one simply by spending more time outside. That doesn't sound so hard, does it? Here's how to fortify your diet—and your health.
1. VITAMIN D
This vitamin's biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn't a one-trick nutrient: A study inCirculationfound that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? Vitamin D may reduce inflammation in your arteries. Also, a University of Minnesota study found that people with adequate vitamin D levels release more leptin, a hormone that conveys the "I'm full" message to your brain. Even more impressive, the study also found that the nutrient triggers weight loss primarily from the belly. Another study found that people with higher D levels in their bloodstream store less fat.
2. MAGNESIUM
This lightweight mineral is a tireless multitasker: It's involved in more than 300 bodily processes. Plus, a study in theJournal of the American College of Nutritionfound that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.
3. VITAMIN B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of five years than those with the highest levels.
4. POTASSIUM
Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.
5. IODINE
Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.
