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Poor or inadequate diets are linked to heart disease, cancer, stroke, and diabetes
Here are the top 10 nutrient deficiencies that can lead to heart disease, cancer, stroke, and diabetes and what to do to
prevent these conditions or reduce their effects:
#1. Fiber intake
Eat 8-10 fruits and vegetables a day, and eat whole grains, legumes (dried beans and peas, peanuts), and a handful of
nuts each day.
#2. Omega-3 Fats
Eat Spanish mackerel, ocean salmon and light (not albacore) tuna 3-4 times a week or take fish oil capsules.
#3. Magnesium
Eat green leafy vegetables (escarole, spinach, kale, arugala, dandelion greens, beet greens, etc.) every day, eat whole
grains, nuts and seeds, and soy products every day.
#4. Calcium
Drink soy and rice milk, eat low-fat yogurt, green leafy vegetables and almonds everyday and take a calcium citrate supplement.
#5. Folic acid
Eat at least four of the following daily: spinach, brown rice, chicken, dates, green leafy vegetables, legumes, lentils,
mushrooms, oranges, split peas, ocean salmon, chunk light tuna, wheat germ and whole grains.
#6. Selenium
Eat Brazil nuts, broccoli, brown rice, chicken, garlic, molasses, onions, ocean salmon, chunk light tuna, organically-grown
vegetables, wheat germ and whole grains.
#7. Zinc
Each day eat at least a serving of 4 of these: egg yolks, Spanish mackerel, ocean salmon, chunk light tuna, mushrooms,
pecans, poultry, pumpkin seeds, sardines, soybeans and soy products, and whole grains.
#8. Chromium
Eat at least 4 of the following each day: brown rice, cheese, whole grains, dried beans, blackstrap molasses, calf liver,
chicken, corn, eggs, mushrooms, and potatoes.
#9. Iron
Cook with iron pots and/or eat several of the following foods daily: eggs, Spanish mackerel, ocean salmon, chunk light
tuna, poultry, green leafy vegatbles, whole grains, avocados, beets, blackstrap molasses, dates, lentils, millet, peaches,
pears, prunes, pumpkin, raisins, sesame seeds, soybeans and soy products, watercress.
Sources and Resources:
Steven Masley, M.D. 2008. Correcting common nutritional deficiencies. The Clinical Advisor, October, pages 60-66
James F. Blach, M.D. and Phyllis A. Balch, CNC.
Prescription for Nutritional Healing. Avery Publishing Company.
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