Why can’t we all look at food the way it should be looked at…for nutrition and for energy.   Energy is very important!    I come across this article that lists 5 important nurtients that we all need and lack….these nutrients provide nutrition and energy.

Vitamin E:  Fact: Twenty-eight percent of us don’t get enough vitamin E.  If you are on a low fat diet you certainly are not getting your E worth… E usually found in naturally fat-rich plant foods like oils, nuts, and seeds.  Eeee, the fifth letter of the alphabet, I love nuts and seeds.  I chomp on these enriched E foods as a snack as often as I can…

IRON.…we all need about 18mg a day. Did you know that iron helps deliver oxygen throughout your body?  I didn’t.  As some people have gone meatless they don’t realize how they are short supplying their body from IRON.

FACT:  ” Only heme iron  found in animalfoods like beef, lamb, or poultry — is directly absorbed into the body,” says Stella Lucia Volpe, PhD, RD, an associate professor of nutrition at the University of Pennsylvania School of Nursing. “Vegetable iron isn’t absorbed as efficiently.” Heme Iron?  Did not know that iron had a name….so here is what you need to eat to get this heme iron…lean animal protien…the redder the meat the more heme iron it has…beef better than chicken or pork , (pork my favorite white meat) but if you really are against eating meat try clams – 10 steamed clams supply an incredible 26.6mg of iron for only 141 calories.

So Heme it up!

Potassium!  

Fact: Most of you consume less than half the RDA of potassium. we need 4,700 mg a day Potassium aids in muscle contraction and regulates fluid and mineral balance when you sweat. Oh, I need this for when I go to the gym and work out with Bernie and he makes me sweat.

How to get your potassium? Eat a baked potato (926mg),white beans (502mg per half cup), and tomato sauce (453mg per half cup).  Wow, tomato sauce, now I make this at least 3times a week, who know I was eating potassium…

Zinc-

Fact: Less than half of us are getting enough zinc.

We Need 8mg a Day: It helps regulate metabolism…you know metabolism that helps us lose weight…get that betabolism up and weight won’t stick to you like glue…Use your bean! A 239-calorie cup of vegetarian baked beans supplies nearly half a day’s supply (4.2mg).  Love baked beans especially with pork…so beans it is.

Magnesium –

Fact: Most of you get only 72 percent of the magnesium you need each day. We need 320 mg a day, magnesium helps muscle function and is essential for energy production.   Seafood is a big source of magnesium but alas we don’t eat enough seafood.  Just three ounces of halibut supplies 91mg.  If you really don’t do seafood choose a half cup of All-Bran cereal (110mg), cooked spinach (78mg), or black beans (60mg).

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/5-nutrients-you-need-for-energy/?sssdmh=dm17.590275&esrc=nwmhl040412&email=644730734