health

You don’t need a sophisticated survey to establish that most Americans are overfed – a casual look around will make you realize that the majority of people are overweight. It should be considered that, while most of us are getting more than we need in terms of calories, (refined carbohydrates, saturated fat and sodium) we’re undernourished when it comes to key nutrients. Recent reports from the U.S. Department of Agriculture (USDA) found that we fail to meet recommended daily allowances for many vitamins and minerals.Dole Nutrition Information researcher Alex Russell checked the data, and pulled out the five most glaring nutrient deficiencies in the American diet.

Potassium, magnesium, fiber, vitamins A and E aren’t the only nutrients that are slipping through the cracks. Americans are also failing to get enough vitamin C, calcium, zinc, vitamin B6, iron, phosphorus. Read on to find out if you’re at risk of the following nutrient deficiencies:

One surprising nutrient deficiency is vitamin C. It is surprising because it’s so easy to meet (e.g. half of one red bell pepper provides well over 100% of the daily requirement). Vitamin C is lacking in 38% of women and 40% of men 19 years or older. Vitamin C promotes immune function, collagen formation, and wound healing. Top sources of vitamin C include kiwi, red/yellow/green bell peppers, oranges, strawberries and broccoli.

Calcium deficiency is also pretty common. 50% of women and 40% of men failing to get enough. Calcium helps to decrease blood pressure, promotes strong bones and teeth and a major mineral for many important functions in the body. Top sources of calcium include nonfat milk, nonfat yogurt, sardines, soybeans, kale, and arugula.

Thirty-three percent of people over 70 years old do not get enough zinc. Zinc helps boost the immune system and may help reduce cold symptoms. Top sources of zinc include oysters, green peas, beans, and oats.

Almost 33% of adult women do not meet the daily vitamin B6 requirement. Vitamin B6 help make red blood cells, may reduce the risk of heart disease, and support normal immune and brain function. Top sources of vitamin B6 include potatoes, bananas, broccoli, and red bell peppers.

About 15% of women 14 to 50 years old fall short on iron. Iron is needed to support reproduction and oxygenate the blood. Top sources of iron include cooked clams, lean meet, spinach, green peas, and soybeans

Many (40%) young women (ages 9-18) do not get adequate phosphorus. Phosphorus with calcium helps to promote strong bones and teeth. Top sources of phosphorus include lentils, sardines, Portobello mushrooms and salmon.

Summer foods

Now that summer is here, let’s talk about the all around super-duper healthy, leafy green vegetables! To avoid misunderstandings, let’s define leafy greens! Leafy greens are those green and leafy vegetables that require cooking to change their natural bitter taste.

There is a good reason for recommending to incorporate all these steamed or sautéed greens into your meals this spring. They all contain glucosinolates (indirect antioxidants), that turn on the body’s own natural detoxification systems to get rid of carcinogens. Promoting mental sharpness and helping with weight management are just some of their additional health benefits.

Here are a few greens to consider:

Chicory :

In addition to vitamins A, C, K, minerals like copper, potassium and free-radical-fighting phytochemicals, chicory contains fructans (carbohydrate components), that according to studies, may promote healthy bones, arteries and a healthy gastrointestinal tract.

Kale :

Kale is one of the healthiest leafy greens for your bones. It contains 1,300% of the daily vitamin K requirement (for healthy bone formation). Also contains vitamin C (for collagen formation), manganese (for bone density), carotenoids (may help lower the risk of age-related macular degeneration) and calcium.

Swiss Chard:

Swiss chard’shigh potassium content (1 cup cooked = 1/3 of the daily requirement) makes it the best green to lower blood pressure. It is also one of the best green sources of iron (for hemoglobin formation) and vitamin C (helps with the absorption of iron). Hemoglobin is a blood protein that carries oxygen from the lungs to the rest of the cells in the body.

Collards:

Collards also provide bone-healthy nutrients like vitamin K (1,000% daily requirement), vitamin C,folate and calcium. Also this leafy green is a good source of eye-healthy carotenoids. Unfortunately, because of the high oxalate content almost none of the calcium can be absorbed.

Mustard and Turnip Green:

Although mustard and turnip green contain lower amount of nutrients than the leafy greens above, they still have large amount of the bone-healthy vitamins C, K and folate, plus eye-healthy carotenoids. In addition, they are a good plant source of vitamin E (boosting immunity) and a top plant source of calcium. Unlike collards, they are low in oxalate, therefore calcium is easily absorbed.

Mixed Greens Recipe

10 cups of a mixture of kale, swiss chard and mustard
2 medium onions, finely chopped
2 tsp olive oil
1/3 cup water
salt & pepper to taste
juice of 1/2 lemon, optional

Wash the greens well and chop some of the stems with the leaves. In a large saucepan, cook onions in oil until golden. Add the green vegetable mixture and water.

Cover and cook over medium heat, stirring occasionally, just until the greens are tender. Season with salt & pepper. Sprinkle with lemon juice if desired.

Serve it with brown rice and grilled chicken or fish.
5 servings, 75 calories per serving (1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE)