Essential Nutrients Often Lacking in American Diets
The Mediterranean diet, a popular and well-researched eating pattern, offers a balanced approach to essential nutrients that are often lacking in the typical Western diet. According to nutrition scientist Carlene Starck and her team, these nutrients include Vitamin D, Calcium, Potassium, Fiber, and Iron.
This diet covers all the bases, including fruits, vegetables, whole grains, lean protein, and even legumes or beans. It recommends replacing butter and refined oils with extra virgin olive oil, and encourages the consumption of 3 or more servings of fish and seafood per week, 3 or more servings of legumes or beans, and 4 servings of nuts or seeds per week.
One serving of yogurt contains nearly double the calcium of spinach, making it a good source of this essential mineral for bone health. Fiber, found in whole-grain toast and avocado, helps control blood sugar and can lower the risk of diabetes and heart disease.
Vitamin D, important for bone health and lowering the risk of certain types of cancer and autoimmune diseases, can be found in salmon. Avocado is another food source of Vitamin E, a nutrient with antioxidant and anti-inflammatory properties that bolsters the immune system.
It's worth noting that no single food or supplement can provide all the necessary nutrients for a healthy body. Sander Kersten, a nutrition scientist at Cornell University, suggests a more holistic approach, focusing on foods that provide key nutrients rather than individual nutrient levels.
To address calcium deficiencies, consider adding low-fat dairy, like plain yogurt, to your diet. If supplementing calcium, remember to stick to the recommended daily allowance (RDA) and the importance of Vitamin D3 for absorption and Vitamin K2 to ensure it gets to your bones.
In conclusion, the Mediterranean diet offers a balanced and nutrient-rich approach to eating. By incorporating foods like salmon, avocado, and whole-grain toast into your diet, you can help improve your nutritional intake and contribute to better health.
- Sander Kersten, a nutrition scientist at Cornell University, emphasizes the importance of a holistic approach to nutritional needs, suggesting a focus on foods that provide key nutrients rather than just individual levels.
- To complement the calcium you get from foods like spinach, Sander Kersten suggests adding low-fat dairy, such as plain yogurt, as it contains nearly double the calcium of spinach.
- In the context of heart health, it's crucial to consider nutritional supplements, like those containing Omega-3 fatty acids, which are often found in fish and can support cardiovascular health.
- When it comes to the science of health-and-wellness, a balanced diet, such as the Mediterranean diet, combined with regular fitness-and-exercise, can significantly improve overall nutritional intake and contribute to better heart health.
