Optimum Nutrition & Foods you Buy

To get optimum nutrition you need to eat a good diet. But that is not enough. The best nutritional information is quite clear: it is not possible to get a truly nutritious diet from the foods you buy. Most of them have been showered with a variety of chemicals, which we then eat. Few of these have been properly tested to see what effect they have on us when consumed for a lifetime.

In addition, heat and light destroy many nutrients in foods, so that by the time we eat them, the level of nutrients is low. Then, there is the experiment in genetically modified (GM) foods, banned in some countries and by some supermarket chains. Clearly, our diet is worse than it was 100 years ago in many ways - yet more nutritional information is available.

Another problem of modern living is that animals and plants used for food have been interbred to just produce more food - often at the expense of quality and the health of the plant and animal. Healthy animals and plants produce better food.

Many experts will now tell you it is impossible to obtain all your nutrients from food - unless you eat huge amounts. This is why they recommend supplements. For example, the prestigious Nutrition Review showed some years ago that it was impossible to get sufficient vitamins from our food supplies.

Foods High in Magnesium

Over a dozen foods are high in magnesium, although few of them are eaten regularly as part of the normal diet. Vegetarians and vegans are more likely to eat foods high in magnesium than meat-eaters.

Foods high in magnesium include wheatgerm, almonds, cashew nuts, brewer's yeast, buckwheat flour, Brazil nuts, peanuts and pecan nuts. Nuts are generally a good source of minerals, so it is not surprising that they are high in the list of foods high in magnesium.

Calcium, phosphorous, zinc and vitamins B1, B6 and D all help the absorption of magnesium from foods. The large amount of calcium, which is not well absorbed, is detrimental to the absorption of magnesium. When you look for foods high in magnesium, look for those that contain calcium, but in t he right proportion. Calcium and magnesium are absorbed best when taken in a proportion of 3 parts of calcium to 2 parts of magnesium - 600 mg calcium to 400 mg magnesium, for example.

Magnesium is an important mineral, since it strengthens bones and teeth while it leads to improved muscles. Like all minerals, if taken as a supplement, it should be combined with other minerals in a multi-mineral supplement.

This is a list of foods that are high in magnesium, shown per 100 grams are:

  • Wheatgerm - 490 milligrams (mg)
  • Almonds - 270 mg
  • Cashew nuts - 267 mg
  • Brewer's yeast - 231 mg
  • Buckwheat flour - 229 mg
  • Brazil nuts - 225 mg
  • Peanuts - 175 mg
  • Pecan nuts - 142 mg
  • Cooked beans - 37 mg

Almonds, which are also a good source of calcium (234 milligrams per 100 grams) are an excellent source of nutrition, and especially for minerals. They also contain iron and zinc.

Foods high in magnesium are fairly plentiful, but care is needed to ensure that they are kept at low temperatures. Nuts and seeds, which are among foods high in magnesium, should be kept in the refrigerator to prevent them oxidizing. But wheatgerm is best among foods high in magnesium, and can be taken easily by sprinkling it on cereal at breakfast. It can also be added to dough mixtures. Calcium and magnesium go together.

Proper Nutrition for Optimum Health

Everyone should strive for optimum health. Optimum health is having an ample supply of nutrients. On the other hand, the recommended daily allowance for nutrients is designed to just prevent us from getting seriously sick and that's all.

We need enough nutrients to ward off diseases, help us recover from colds easily - or avoid them - and to prevent us from suffering from degenerative diseases.

This is why nutritional information is a vital part of education and why vitamin and mineral supplements are an essential part of any program to maintain good health.

Here's a short list of essential tips to reach and maintain optimum health:

1. Reduce the amount of meat, cheese and dairy products consumed

2. Eat some meals based on soy products such as soy beans and tofu, and other beans each week

3. Eat two helpings of vegetables (about 100 grams or 3 oz each)and three pieces of fruit - such as one banana, one orange, and one apple, for example - daily

4. Eat a few raw nuts (not roast nuts) daily

5. Use canola oil or olive oil for cooking

6. Take a multi-vitamin, multi-mineral supplement

7. Take some essential fatty acids in the form of flax oil or oily fish