On Monday I finished a short series on the brain, its structure, dementia and the nutrients to support the organ. However, when you go shopping you can also select your foods in a different way, by nutrient. This following list contains the basic nutrients that you require for a healthy body, with the foods that contain them.
We usually compile our shopping list based on our preferences, tastes and sometimes pocket. But I have a slightly different method that you might find useful. The chemical interactions within our body that are essential for life – including the healthy functioning of our immune system – are only made possible by the raw ingredients in our diet. Even if you are having the occasional food fest, if your basic diet contains the right raw ingredients it won’t matter to your body. It is the everyday ingestion of sugars, Trans fats and white starches that cripple the system – I follow the 80/20 rule. If 80% of the time your body is getting what it needs, 20% of the time you can have what your heart and taste buds would like too.
I suggest that you cut and paste the two shopping lists from Monday and today, as a reference. You can ring the changes within the categories, and whilst it is a good idea to eat seasonally,we now have access to a great many varieties of exotic fruits that give added benefit to our diets including the powerhouse that is the Avocado.
I am also sharing more information on each of the nutrients each week and you will find in the Health Column Directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/
First the basic nutrients we need for energy and healthy functioning systems and organs.
Vitamins and anti-oxidants – A, B1, B2, B3, B5, B6, B9 (Folate) B12, C, D, E, K,
Minerals – Calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc.
Amino Acids – Essential Fatty Acids – Bioflavonoids – very strong anti-oxidants.
Quite a few foods fall into several categories so I will give you the top sources within the groups- these are the foods that should make up your basic shopping with seasonal fruits and vegetables when available.
For example, spinach has Vitamin A, B1, B2, B9, E, calcium, iron, magnesium, manganese and potassium – (Popeye knew what he was doing)
Vitamin A – carrots, red peppers, apricots, broccoli, cantaloupe melon, nectarines, peaches and spinach. Cashew nuts.
Vitamin B1 – Pineapple, watermelon, sunflower seeds, sesame seeds, oats, brown rice, lentils, beans, eggs, lean ham and pork.
B2 – All green leafy vegetables, fish, milk, wheat germ, liver and kidney
B3 – Asparagus, mushrooms, potatoes, tomatoes, sunflower seeds, wholegrain bread and cereals. Turkey, Salmon, tuna, and cheese.
B5 – Corn, Cauliflower, Brewer’s yeast, avocado, duck, soybeans, lobster and strawberries.
B6 – Walnuts, bananas, lamb
B9 (folate) – nuts, beans and dark green vegetables.
B12– offal, dairy, marmite,
Vitamin C – virtually all fruit and vegetables already mentioned but also blackcurrants, blueberries, kiwi, cherries, grapefruits, oranges and watercress.
Vitamin D – Eggs, tinned salmon – fresh and tinned herrings.
Vitamin E – almonds, maize, apples, onions, shell fish, sunflower oil.
Vitamin K– dark green leafy vegetables, avocado, eggs.
Calcium – dairy, sardines, canned salmon, green leafy vegetables.
Chromium – Whole grains, potatoes, onions and tomatoes – liver, seafood, cheese, chicken, turkey, beef, lamb and pork
Copper – olives, nuts, beans, wholegrain cereals, dried fruits, meat, fish and poultry.
Iodine – cod, mackerel, haddock, eggs, live yoghurt, milk and strawberries.
Iron– shellfish, prunes, spinach, meats, cocoa.
Magnesium –dairy, seafood, apples, apricots, avocado, brown rice, spinach.
Manganese – beans, brown rice, spinach, tomatoes, walnuts, fresh fruit.
Phosphorus – poultry, whole grains.
Potassium – most fresh fruit and vegetables but in particular bananas, apricots, Brussel sprouts, kiwi, nectarines, potatoes.
Selenium – halibut, cod, salmon and tuna, mushrooms and Brazil Nuts.
Sodium – usually enough in our food but no more than 1 level teaspoon a day.
Zinc– seafood, pumpkin seeds, wheat germ, egg yolks and tofu.
Essential fatty acids
Omega 3– flaxseed, walnuts, pumpkinseeds, avocados, dark green vegetables, poultry and seafood such as salmon.
Omega 6 –olive oil, eggs, dairy and some of the above.
Omega 9– avocado, olives, almonds.
Amino Acids – dairy products, fish, meat, poultry, soybeans, nuts and seeds.
Including varied foods from each of the nutrient groups will go a long way to providing you with your daily requirements. I do recommend at least 8 portions of vegetables and fruit a day rather than 5. Especially as we get older and do not process food in quite the same way. It does make a difference if you include foods such as Spinach that are nutrient dense… and also half an avocado, which is another nutritional power house.
I hope you have found useful and as always look forward to your feedback.
A little bit about me nutritionally.
A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Here are my health books including a men’s health manual and my anti-aging book.
All available in Ebook from: http://www.amazon.com/Sally-Cronin/e/B0096REZM2
And Amazon UK: http://www.amazon.co.uk/Sally-Georgina-Cronin/e/B003B7O0T6
Comprehensive guide to the body, and the major organs and the nutrients needed to be healthy 360 pages, A4: http://www.moyhill.com/html/just_food_for_health.html
Thank you for dropping in and if you have any questions fire away.. If you would like to as a private question then my email is firstname.lastname@example.org. I am no longer in practice and only too pleased to help in any way I can. thanks Sally