Calcium gives strength to our bones and is necessary for blood clotting, nerve and muscle function in our bodies. It’s important to have plenty of calcium in our diets, if our body doesn’t receive the calcium it needs from our diet or supplements to function, it will take it from our bones which can lead to broken bones or and brittle bones – osteoporosis. Calcium is found in dairy products, leafy greens, seafood and legumes.
B vitamins help promote a healthy metabolism and research shows reduce the risk of stroke and heart disease. Vitamin B5 can be found in broccoli, kale, avocado, whole-grain cereals and dairy. Vitamin B12 is essential for building blood cells and having healthy nerve cells in our bodies. Eating fish and meat – in particular – beef liver and clams will keep your intake high. Vitamin B9 – folic acid or folate, is a nutrient absolutely necessary for the body’s growth and development. Folate is found in dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, peas and whole grains. Having enough folate when pregnant is vital to a baby’s health and development, it prevents neural tube (brain and spine) birth defects in babies and promotes healthy growth.
Iron is an essential mineral in our bodies, we need it is that it helps to transport oxygen throughout the body. A component of hemoglobin – in red blood cells that carries oxygen from our lungs and transports it throughout our body. Not enough iron in our body means it can’t make enough healthy oxygen-carrying red blood cells which may then lead to an iron deficiency called anemia. Iron is necessary in our bodies to maintain healthy cells, skin, hair, and nails also. Liver, oysters, chickpeas, pumpkin seeds and cooked spinach are all high iron.
Magnesium is important for heart health and for our brain and nervous systems, it regulates our metabolism and our bodies cholesterol production and assists in energy production while maintaining the health of our cell membranes throughout the body. Not enough magnesium has been linked to osteoporosis, high blood pressure, diabetes and asthma. Magnesium is also known for its ability to relieve insomnia by helping muscles relax, and give the body a calm, sleepy feeling. The recommended supplement for an adult is 420 mg per day.
Omega 3 Fatty Acids
The Omega-3s are “essential” fatty acids are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are the kinds found in seafood sources like salmon and sardines. ALA is found in some plant foods, including certain nuts and seeds, as well as high-quality cuts of meat like grass-fed beef. It’s recommend that your intake should be at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).