From LOSING IT! With Jillian Michaels
Tuesday, January 24, 2012
Restoring Lost Nutrients
Our bodies were made to thrive on the fresh, natural foods that Mother Nature provides. But the longer a food's journey from soil to plate, the more interfering chemical processes it has probably endured along the way. Vital nutrients are lost during that trip — ones that would otherwise have played important roles in your body's healthy metabolism and everyday functioning.
So how do you get back to basics? First of all, ditching the "frankenfoods" for fresh foods is one of the best ways to reap those natural benefits. If you can't pronounce the ingredients in a food, you shouldn't be eating it — period. Second, make sure you're getting the important nutrients your body needs. Don't sacrifice them in the name of a dollar.
Here are a few key nutrients to focus on, along with their daily intake amounts as recommended by the Linus Pauling Institute at Oregon State University, and food sources that supply them.
Folic acid (400 mcg): Not only has folic acid, or folate, been shown to help lower ACTH, an adrenal hormone that can lead to increased blood pressure, it's also essential for any woman of childbearing age — even those not planning on getting pregnant. In case a woman does become pregnant, folic acid will prevent neural tube defects in a fetus that result in brain and nervous system damage.
Food sources: 1/2 cup cooked lentils (179 mcg); 1/2 cup cooked spinach (132 mcg); six spears asparagus (134 mcg)
Niacin (20 mg): Niacin is a heart-healthy superstar because it increases your HDL ("good") cholesterol and lowers your LDL ("bad") cholesterol. It also turns dangerous, tiny LDL particles into larger ones that are less likely to induce heart attacks.
Food sources: 3 ounces tuna (11.3 mg); 3 ounces salmon (8.5 mg); 3 ounces turkey (5.8 mg)
Vitamin D* (2,000 IU): This baby helps your body regulate its calcium level, boosts immunity, discourages autoimmune conditions (such as chronic inflammation), lowers blood pressure, and may reduce the risk of osteoporosis and breast, colon, and prostate cancers. Not getting enough can negatively affect insulin and glucose levels in people who have type 2 diabetes.
Food sources: 3 ounces canned pink salmon (530 IU); 3 ounces canned sardines (231 IU); 8 ounces milk fortified with vitamin D (98 IU)
Selenium (70 mcg): Most of the active, fat-burning thyroid hormones (T3) in our bodies are activated when selenium-dependent enzymes help convert inactive T4 to T3 by removing one iodine atom. Selenium also boosts the function of certain enzymes that help the body detox from the effects of environmental pollutants, pharmaceuticals, and radiation. Talk about one green nutrient!
Food sources: 3 ounces crabmeat (41 mcg); 3 ounces shrimp (34 mcg); 2 slices whole-wheat bread (23 mcg)
*The Linus Pauling Institute also recommends 10 to 15 minutes of direct midday sun on arms and legs or face and arms at least three times a week. It still pays to be smart, however, when spending extended periods of time in the sun, as prolonged exposure to direct sunlight has been linked to premature aging of the skin as well as skin cancer.