It’s Not Your Fault!

Why can’t you stop eating sugar, craving salty chips, buying processed foods to save time? It’s not your fault!

Your food failures don’t mean you lack willpower. These foods are designed to mess with your brain.

Most Americans are undernourished, no matter how much they eat. Learn how to get crucial missing nutrients back into your food.

Lack of variety in our diets is a significant problem for many Americans. According to Yale-trained physician Aviva Romm, at least 80 percent of us do not get the nutrients we need for basic health. The USDA examines nutrient deficiency every five years, and its most recent analysis revealed that Americans are deficient in 10 critical nutrients.

Americans are so extraordinarily deficient in four of these– calcium, dietary fiber, potassium and vitamin D– that the USDA classifies this as posing a substantial public health concern. In addition, females under age 50 aren’t getting enough iron. Folate, magnesium and vitamins A, C and E are classified as “underconsumed nutrients” – we’re getting some, but not enough.

To correct these dangerous trends, the USDA and nutrition experts encourage us to eat nutrient-dense foods. By doing so, we can prevent many kinds of chronic disease, improve physical fitness and overall wellness, and even increase our brain capacity. In a 2015 study from the Australian National University, participants who ate the most nutrient-dense foods over four years developed millions more brain cells than those who didn’t.

We all need to eat a wider variety of vegetables, fruits, legumes, whole grains, nuts and seeds to help correct these deficiencies. Here a list of Superfoods- the most nutrient-dense foods there are- which can increase your intake of the specific nutrients you may be missing.

Best Sources for Calcium

Dairy
Greens such as Kale, Collards, Turnip, Mustard, Bok Choy
Kelp
Cabbage
Sardines
Nuts

Magnesium

Beans
Greens
Nuts & Seeds
Fatty Fish
Papaya
Vegetables
Whole Grains
Molasses

Folate

Greens especially Spinach and Kale
Legumes
Vegetables
Pastured Eggs
Chicken Liver

Iron

Grass-Fed Meat
Shellfish
Pumpkin & Sesame Seeds
Greens
Dark Chocolate
Dried Fruit

Fiber

Vegetables especially Broccoli, Cauliflower and Greens
Fruit especially Raspberries
Legumes
Tempeh

Potassium

Beans
Coconut Water
Fruits especially Bananas
Vegetables especially Artichokes, Avocados and Squash
Greens
Mushrooms

Vitamin A

Grass-Fed Meat especially Chicken Liver, Eggs and Dairy
Shellfish
Orange and Yellow Plants
Greens especially Mustard

Vitamin C

Fruit especially Berries, Citrus and Papaya
Greens
Vegetables especially Broccoli, Cauliflower, Cabbage, Peppers and Tomatoes

Vitamin D
Grass-Fed Meat especially Pork Ribs, Egg Yolks and Dairy Products
Mushrooms
Wild-Caught Salmon, Sardines and Trout

Vitamin E

Avocado
Nuts and Seeds
Pastured Eggs
Greens especially Spinach
Olives and Extra-Virgin Olive Oil

We can help you stay on your healthy journey by joining one of our “Concierge Programs” to guide you and be successful with your wellness goals. It’s not your fault!

Call our office to schedule a consultation with Valerie Donaldson, MD., Founder Regenerative Medicine Center (412) 767-9890

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