Nutrition tips 6 - 10
6. Top your next bowl of hot cereal with blackstrap molasses for a boost of iron. One tablespoon (15 mL) provides 3.2 milligrams of iron -- that's almost 20 per cent of a young woman's daily iron requirement, and 40 per cent of the daily iron requirement for women in their 50s, 60s and 70s. And more good news -- you'll also get 144 milligrams of calcium.
7. Boost your intake of key minerals such as magnesium, chromium, selenium and zinc by adding two tablespoons (30 mL) of wheat germ to yogurt, breakfast smoothies, muffin batters and casseroles. Magnesium and chromium help the body generate energy; selenium may protect against cancer, especially prostate cancer; and zinc is important for a healthy immune system.
8. A handful of peanuts each day (or two tbsp/30 mL of peanut butter) provides almost 50 per cent of your daily requirement for copper, an important mineral needed to maintain bone mass and prevent anemia. A regular intake of nuts may also ward off heart disease. Add one-quarter cup (50 mL) of peanuts to an Asian stir-fry, a bowl of yogurt or a green salad.
9. Quench your thirst with water, the forgotten nutrient. Water transports other nutrients and oxygen to cells and removes waste products from the body, and it helps muscles cool down during exercise. Keep a filled water bottle handy -- on your desk at work, in your car and at the gym.
10. For extra nutritional insurance, take a multivitamin and mineral supplement. The New England Journal of Medicine recently concluded that while proof of the benefits of multivitamins is still far from certain, the few dollars you spend on them is probably a good investment in your health.
