Striving4Zen

Did you know that there are different types of iron?

Iron is a mineral essential to all body cells and is linked with protein to form the hemoglobin that carries oxygen throughout your body. Although iron can be found in a variety of different foods, how well it is absorbed by the body is determined by whether it is in the form of heme or non-heme iron. Heme iron is found in fish, poultry and meats such as lamb. It is much more easily absorbed than the non-heme iron found in fruits, vegetables, legumes, grains and nuts. A 4-ounce serving of lamb provides 15% of the daily value for this important mineral. And because lamb provides heme iron, it is easily absorbed and used by your body. Lamb is also a rich source of B vitamins, selenium and protein.

Select organically-grown lamb or grass-fed lamb whenever possible, it is much less likely to have been injected with the hormones so commonly given to beef, pork and chickens. One reason for this is because baby lamb are often still drinking mother's milk and what we usually call lamb is the pinkish meat from young animals that are usually only 5-6 months old (up to one year) so do not require the hormones that would help them grow into a large animal.

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Labels: grass-fed, healthy diet, heme iron, iron, lamb, meat, minerals

This mineral is mighty but is often over looked, even though it participates in hundreds of bodily functions that foster good health. It contributes to bone strength; in fact 50 percent of your total body magnesium is found in the bones. It also helps promotes a robust immune system and normalizes muscle, nerve, and heart function.

Women ages 19 to 30 should get 310 milligrams daily of the mineral, and women over 31 need 10 milligrams more, with their daily recommended intake (RDI) being 320 milligrams. The good news is that whole grains are high in magnesium, especially quinoa. An ounce of dry roasted almonds contains 80 milligrams of magnesium while dry roasted cashews contain 75 milligrams. If you are looking for a food source a little lower in fat, then be sure to add beans to your diet. A cup of cooked black beans contains 75 milligrams of magnesium as well. Dairy products are also a good choice, just remember to choose low fat ones.

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Labels: black beans, Dairy, healthy diet, magnesium, minerals, Nuts, quinoa, Whole grains

If you are tense or tight, anxious or irritable, then you might be magnesium deficient.

You also might be magnesium deficient if you have:

Anxiety, autism, ADD, headaches, migraines, chronic fatigue, irritability, muscle cramps or twitches, insomnia, sensitivity to loud noises, palpitations, angina, constipation, anal spasms, fibromyalgia, asthma, kidney stones, diabetes, obesity, osteoporosis, high blood pressure, PMS, menstrual cramps, irritable bladder, irritable bowel syndrome, reflux, trouble swallowing, and more.

We eat a diet that has practically no magnesium -- a highly processed, refined diet that is based mostly on white flour, meat, and dairy, none of which contain magnesium.

This is compounded by the fact that magnesium levels are decreased by excess alcohol, salt, coffee, sugar, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, and by diuretics (water pills), antibiotics and other drugs and some intestinal parasites.

We live lifestyles that cause us to lose whatever magnesium we have from our bodies, and we never replace it.

When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans?

If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups. As for seaweed, greens, and beans—well, most Americans don’t eat many of these at all.

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Labels: beans, healthy diet, magnesium, minerals, sea vegetables, Whole grains

1. Banana A-Peel
   
   What could be better than potent nutrition in a no-prep-required package? Not-so-boring bananas make a great fruit choice since they are loaded with minerals like potassium, which is important for heart, skeletal and muscle function. Research suggests a correlation between a diet low in potassium and high blood pressure, as well as an increased risk for stroke. A medium banana contains about 420 mg of potassium; even better, banana benefits don’t stop at potassium; you’ll also be getting a healthy dose of Vitamin B6, which helps improve immune function and protein metabolism.
   
   
2. An Apple a Day
   

   So just how is it that apples have gotten the reputation for keeping the doctor away? It's likely due in part to the high antioxidant capacity that apples boast. Several studies have correlated eating apples with reduced risk of some cancers, heart disease, asthma, and diabetes. And the doctor isn't all that an apple can help keep away: it can help keep the pounds away, too. A 2003 study suggested that three apples a day could help aid weight loss efforts.
   

3. Orange You Crazy for Citrus?
   

   You'll discover much more than Vitamin C when you peel into an orange, though just one tangy fruit can fulfill your daily requirement. Oranges are bursting with benefits, like a healthy dose of phytonutrients - some of which have been suggested to reduce inflammation, as well as cholesterol and blood pressure. And like apples, oranges are a dieter's delight, since they have a low glycemic index and are high in soluble fiber, which slows down the rapid rise in blood sugar and helps tame hunger.
   

4. Great Grapes
   
   You’ve probably heard the claims about the health benefits of grape-derived foods like wine and grape juice, but what does the grape itself have to offer? While most research suggests that the strongest antioxidant impact comes from concentrated sources like grape juice and wine, grapes are still great. Whatever variety you choose, grapes supply your diet with manganese, Vitamin B6 and potassium. Best of all, because they require no more prep than washing, a handful of grapes make it easier to sneak more servings of produce into your day.
   

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Labels: eating healthy, food shopping, fruits, minerals, Vitamins