Unfortunately, there are just some all-too-common nutrients that we simply don't get enough of that are crucial for optimal health and wellness. Especially as we age. I sifted through the top nutrients and boiled them down to three that can have the best effect for us.
MagnesiumMagnesium is an essential mineral needed for over 300 reactions in your body. As with vitamin D, it's very common for us to simply not get enough, not even the 320 mg per day that's recommended. Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines. Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to a plant's chlorophyll – it's actually what causes green plants to be green! And most of us just don't get enough greens into our bodies on a regular basis. (You know I have a delicious recipe with leafy greens for you below, right?).
Omega-3sWe've all heard that we need to get more omega-3 essential fatty acids, right? They're good for our hearts, brains, and help to reduce inflammation. But not all of us are ready, willing, and able to eat fish three times per week.This is one of the few times that I will recommend using a supplement as it is very difficult to get the optimum amount of Omega-3’s otherwise. While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary. The best whole food sources of Omega-3's are wild salmon, hemp and chia seeds, and walnuts. As an oil, you can add to your diet (and especially for my Vegan friends) Nordic Naturals' Algae Omega and I currently use Melaleuca’s Omega-3. This product is plant-based and has those essential ALA fats.
Conclusion:Three nutrients to consider now that you're 45 are: vitamin D, magnesium, and omega-3s. Of course if you have any medical conditions or take medications, it's always a good idea to speak with your doctor before starting anything new.
Recipe: Salmon Quinoa Buddha Bowl(Serves 2)
- 4 cups baby spinach kale mix
- 1 cup quinoa (cooked)
- 2- 3oz wild salmon fillets
- 1 tablespoon olive oil or coconut oil
- 2 tablespoons sesame seeds
- ½ red onion (diced) (optional)
- 2 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 1 tablespoon lemon juice
- dash salt and pepper
- optional toppings: craisins, goji berries, walnuts, pecans.
- Preheat oven to 450 degrees, Apply 1 tablespoon olive oil or coconut oil on small baking sheet. Place salmon, skin side down, and bake in oven for 10-15 minutes.
- Split spinach, quinoa, sesame seeds, and onion (if using) between two bowls Add each salmon fillet on top of ingredients.
- Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.
- Garnish with additional toppings such as walnuts for a boost in Omega-3.
- Add salt and pepper to taste.Serve & Enjoy! References: https://authoritynutrition.com/11-natural-menopause-tips/ https://examine.com/supplements/Vitamin+D/ https://ods.od.nih.gov/factsheets/Magnesium-Consumer/ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/