|
|
|
|---|
 |
 |
 |
 |
 |
|
 |
|---|
|
身体健康+精神健康=长寿
Potassium is a mineral found in varying amounts in almost all foods. Our top 5 World's Healthiest Foods for potassium are Swiss chard, lima beans, potatoes, yams, and soybeans. Each of these foods provides more than a quarter of the daily recommended potassium intake. In addition, 61 of our listed foods are good or better sources of potassium by our Nutrient Rating System. All but 3 of the World's Healthiest Foods contain a measurable amount of potassium. Along with sodium, chloride, calcium, and magnesium, potassium is an electrolyte, meaning that it helps to conduct electrical charges in the body. Like all the other electrolytes, our bodies have evolved elaborate systems to control blood levels in a narrow range. According to Drugs.com, most adults need about 4,700 milligrams of potassium in their daily dietary intake. Potassium is an essential mineral that helps regulate the electrolyte balance in the body. It affects heart function, contraction of muscles and stimulation of responses to nerves. Vegetables are excellent sources of potassium. One cup of Lima beans has 955 milligrams, one medium plantain has 893 milligrams and 1 cup of sliced or chopped tomatoes 400 milligrams. One baked sweet potato with-skin has 508 milligrams,1/2 of a medium potato with skin has 422 milligrams and 1/2 of a medium avocado has 450 milligrams. Other vegetables rich in potassium include asparagus, pumpkin and mushrooms. One-half cup of fresh Brussels sprouts has 247 milligrams and 1/2 cup of fresh green beans has 187 milligrams. ***************************************************************
Sources include: USDA
*************************************************************** Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient to people in the United States. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed in Table below.
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 years and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. The U.S. Department of Agriculture's Nutrient Database Web site lists the nutrient content of many foods. It also provides a comprehensive list of foods containing calcium. Nutrients in Kelp（海带）: Sea kelp is a natural source of vitamins A, B1, B2, C, D and E, as well as minerals including zinc, iodine, magnesium, iron, potassium, copper and calcium. In fact it contains the highest natural concentration of calcium of any food - 10 times more than milk. Wallnuts nutritions: Nutrition Facts:Walnuts
Almonds Nutritions Nutrition Facts:Almonds
Cashews Nutrition Facts:
Sesame seeds: The most magnesium rich food on this list is sesame. One tablespoon alone has 32 mg or 8% of the daily value. For comparison, 100 grams equates to 351 mg of magnesium. While these seeds may seem tiny, they are highly underrated with huge health benefits. Focusing on the benefits of sesame seeds and magnesium, studies conducted on both have shown a significant decrease in blood pressure for people with high blood pressure. Sesame oil is considered antihypertensive for the same reason that sesame consistently seems to normalize blood pressure levels. Pumpkin seeds are one of the best natural sources of magnesium and an overall nutritional powerhouse. On top of 262 mg of magnesium in 100 grams, pumpkin seeds contain zinc, omega 3, tryptophan, and copper. Zinc supports prostate health, cell growth, sleep, immunity, mood and insulin resistance. Along with zinc, tryptophan is an amino acid that helps regulate sleep. Tryptophan converts serotonin into melatonin, also known as the sleep hormone. This process promotes a restful night’s sleep. Therefore, pumpkin seeds can be a great snack to help you relax and unwind before bed while giving your body some magnesium to keep your cells going. Pigeon peas （木豆）provide a wide range of health benefits, including strengthening the immune system, improving heart health, lowering blood pressure, stimulating growth, and reducing inflammation. 100 grams of pigeon peas has 183 mg of magnesium. High magnesium foods are anti-inflammatory. Magnesium fights inflammation by reducing the inflammatory marker CRP. Low magnesium intake is often correlated with chronic inflammation, a driver of aging, obesity, and many chronic diseases. In some traditions, pigeon peas are applied topically to quickly bring down swelling and inflammation. However, eating the peas will offer more benefits with through fiber, protein, and other nutrients. Almonds : A handful of almonds a day, keeps the doctor away. Okay, maybe no one says that, but they should, considering the bioavailability of nutrients found in almonds. In terms of magnesium, 100 grams equates to 268 mg. Almonds are also rich in vitamin E, calcium, riboflavin, niacin, potassium, fiber, and protein. The fiber, protein, and fat content of the nuts means a little goes a long way. Just 23 almonds, or one ounce, should be enough to keep you full and energized. The magnesium in almonds has shown to regulate blood sugar in a way that reduces food cravings. Although roasting removes some of the beneficial fats, raw or roasted almonds provide similar health benefits. Pistachio Nutrition Facts:Pistachio nuts
Peanuts Nutrition Facts:Peanut
Brazil Nuts Nutrition Facts:
Pumkin Seeds Nutrition Facts
Vitamin B17 interacts with other antioxidants — including vitamin A, vitamin C andvitamin E — along with pancreatic enzymes to break down and eliminate harmful cells from the body. This makes it beneficial for detox support, immunity and potentially even various forms of disease prevention. Because the evidence is unclear, I recommend obtaining vitamin B17 from food sources rather than high doses of supplements. While food sources may provide smaller doses, they’re always a safer option that poses much less of a risk than extracts and pills. Apricot kernels and bitter almonds are most commonly used to create an extract form of vitamin B17. But almost all seeds and kernels from various types of fruits contain vitamin B17, such as apple seeds and pear seeds. Beans and certain whole grains also contain vitamin B17. According to the Vitamin B17 Organization, these are some of the highest sources of absorbable vitamin B17: (5) Vitamin K2: Vitamin K2 (menaquinones) is found in meat, eggs, and dairy products and is also made by bacteria in the human gut, which provides a certain amount of the human vitamin K requirement.20 Human studies show that vitamin K2 is up to ten times more bioavailable than K1. Vitamin K2 remains biologically active in the body far longer than K1. For instance, K1 is rapidly cleared by the liver within eight hours, whereas measurable levels of K2 (MK-7) have been detected 72 hours after ingestion.10 The Rotterdam Heart Study, a large-scale, well-controlled clinical trial that tracked 4,800 participants for seven years, revealed that participants who ingested the greatest quantities of vitamin K2 in their diet experienced a better cardiovascular condition than people who ingested the least.21 High intakes of vitamin K2 also corresponded to less calcium deposition in the aorta, whereas participants who ingested less K2 were more likely to show moderate or severe calcification. Animal studies suggest vitamin K intake not only blocks the progress of further calcium accumulation, but also induces 37% regression of preformed arterial calcification. K2 is a fat soluble vitamin is one that is absorbed in the intestines along with fat. Fat soluble vitamins are stored in the liver. Vitamin K plays a vital role in blood clotting as well as bone calcification; both vital body functions for healthy living and disease free aging. The Recommended Daily Allowance (RDA) for adult females is 65 mg and 80 mg for men. For children and infants the RDA is 5 mg. Poor diet is one of the factors playing into a vitamin K deficiency (as well as other important vitamin and mineral deficiencies). There are a few common contributors to promoting a deficiency in vitamin K. Are any of these familiar to you? Basically since vitamin K is produced by friendly bacteria in the gut, any disruption in the intestines can result in a decreased ability of the body to absorb or produce vitamin K. As with any vitamin, mineral, or other nutrient, fresh, whole foods are the very best source. Along with it you’ll get more nutrients and all your body needs to properly assimilate it. Food Sources of Vitamin K2:The best food sources of vitamin K are leafy green vegetables: (There are other foods that offer vitamin K too) Once again I want to emphasize that eating a variety of these foods in your daily diet is the best way to obtain vitamin K. However if for some reason you can’t consume these or they aren’t enough, consider a high quality vitamin K supplement. Generally speaking a deficiency in vitamin K is usually due to a problem with absorption rather than a lack in the diet. If you suspect you are vitamin K deficient I urge you to pinpoint the cause and act accordingly. Symptoms of Vitamin K DeficiencySymptoms of a vitamin K deficiency can include: People with certain diseases are more likely to be deficient in vitamin K. These include celiac disease, chronic inflammatory bowel disease, cystic fibrosis, and cholestasis to name a few. Despite the fact that vitamin K is a fat soluble vitamin there are no well documented or known toxicity problems. However it is not recommended to take supplements of this vitamin if you are taking anticoagulant drugs. 7 Tips for healthy living from ACONY.COM
7 Super foods for your health from ACONY.COM
Calories in One Meal 一个鸡蛋50克的热量= 78 calories
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
