10 essential nutrients for better health and what food they're found in

We all know that we should probably consume more vitamins, and a lot of people take vitamin supplements or eat processed food with “added vitamins” but did you know that your body doesn't absorb synthetic vitamins as well as natural ones? And when you're eating that processed food with “added vitamins, added fiber, low-fat”.... whatever.... you're also consuming a lot of corn and soy by-products, added sugar, and added salt. Just eat natural whole foods... Below is a list of 10 essential nutrients, what they do for your body and the foods that they are found in naturally.

Vitamin D for healthy bones, lowers your risk of heart attack and stroke and aids in loosing weight by making the body feel full sooner.
- Spending time outdoors in the sun, eating salmon, mackerel, tuna fish, mushrooms, milk & eggs

Magnesium for lowering your risk of heart disease.
- Eating halibut, navy beans, artichokes, brussel sprouts, cabbage, cauliflower, kale, mushrooms, tomatoes, tofu, broccoli, spinach, pomegranate

Vitamin B-12 is good for the brain, nervous system and blood production.
- Eating liver, raw oysters, raw clams, king crab, swiss cheese, raw egg, cow milk, lamb and salmon

Potassium helps your body use glucose for energy, lowers blood pressure, it's good for muscles, your heat and cognitive abilities.
- Eating artichokes, brussel sprouts, bok choy, cabbage, cauliflower, kale, kiwi, mushrooms, prunes, sweet potatoes, spinach, tomatoes, avocados, bananas, potatoes, pomegranate, broccoli, and oysters

Iodine is good for your thyroid gland and helps you burn calories.
- Eating eggs, kelp, oysters, milk and yogurt

Iron helps your body store oxygen and for oxygen and electron transport.
- Eating bok choy, broccoli, cabbage, cauliflower, kale, sweet potatoes, tomatoes, tofu, pomegranate, oysters

Zinc is found in the brain, muscles, bones, kidneys and liver.
- Eating beans, nuts, almonds, pumpkin seeds, sunflower seeds, mushrooms, spinach, lentils, pomegranate, king crab, oysters

Copper is for oxygen and electron transport
- Eating brazil nuts, molasses, sunflower seeds, green olives, avocados, mushrooms, pineapples, prunes, tomatoes,sweet potatoes, tofu, oysters

Calcium keeps bones strong, is used for neurotansmitter release, helps muscles contract and electrical conduction for the heart.
- Eating kelp, seaweed, almonds, sesame seeds, molasses, beans, figs, quinoa, amaranth, collard greens, okra, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, kale, leeks, spinach, pomegranate, tofu, oysters

Selenium is used by the thryroid gland.
- Eating nuts, eggs, mushrooms, spinach, tofu, oysters

Hmmm, how about making a quiche or a frittata... the ingredients in them contain most of those nutrients!

Salmon Frittata
6 eggs
2 Tbl milk
1 Tbl butter
¼ c mushrooms, sliced
1 c fresh spinach, chopped
2 scallions, chopped
4 oz smoked salmon, chopped
2 oz cream cheese or farmer's cheese, cubed
¼ c sweet potato, sliced very thin
1 tsp dill weed
½ tsp salt
¼ tsp pepper

In a large oven proof skillet, melt butter and saute scallions, mushroom, sweet potato and spinach for about 5 minutes.

In a large bowl whisk together eggs and milk. Add salmon, cheese, dill, salt and pepper, combine well. Pour into skillet. Cook until egg mixture begins to set. Put skillet under broiler for about 10 minutes or until golden brown. Cut into pie shaped wedges and serve from skillet, or turn frittata upside down and put on a serving plate whole. Serves 6

Nutritional Data for Salmon Frittata
Calories 431
Total Fat 30 g

Saturated Fat 11 g

Trans Fat 0g

Cholesterol 1048 mg
Sodium 736 mg
Total Carbohydrates 5 g

Dietary Fiber 1 g

Sugars 3 g

Protein 35 g
Vitamin A 55%
Vitamin C 5%
Calcium 16%
Iron 28%

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