Dr. Carolyn Chambers Clark, Award-Winning Author and Wellness Nurse Practitioner

Nutritional Deficiencies - Protect Yourself From Heart Disease, Cancer, Stroke, and Diabetes

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For more wellness, click a link to the left

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 rice milk, eat low-fat yogurt, green leafy vegetables and almonds everyday and take a calcium\magnesium supplement with your meals because it's almost impossible to get enough calcium via food only.
#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, non genetically modified 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.

http://www.iherb.com and use the search box at top in front of the magnifying glass; at checkout, use BNN951 to get your discount.

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.

Think positive and you'll be positive!

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