Even when your diet is dialled in you can still come up short in a few key areas. It's not your fault. It's is just the way it is.
Here are 5 foods that you are probably not eating enough of...
Leafy Greens (folate and magnesium)
Leafy greens consist of kale, swiss chard, romaine lettuce, spinach, arugula, you get the picture. While it may be common to make the odd salad the recipes generally stop there for most folks.
Calorie for calorie leafy greens are one of the healthiest foods on the planet. They are packed with phytonutrients, antioxidants, vitamins (B, C ,E, and K), and contain some very essential minerals (magnesium, calcium, folate, and iron)
Both folate and magnesium are particularly important as they are minerals that the majority of people still fall short of meeting their daily requirements.
Folate keeps your cells and your DNA healthy and it is especially important for women your are pregnant or trying to become pregnant. Along with increasing your intake of leafy greens you can supplement your diet with folic acid. The synthetic form of folate.
Magnesium promotes muscle and bone development, keeps your nervous system healthy, and may reduce your chance of heart disease and cancers. Almost half of North Americans fall short when it comes to magnesium and increasing your intake of leafy greens is a step in the right direction.
Salmon (omega 3's)
Our diets consistently falls short of omega 3's and are flooded with an increase in omega 6's (industrial seed oils, conventionally raised meats, etc.). This sways our omega 3:6 ratio in an unhealthy direction and may be one of the primary mechanisms for increased rates disease that we experience today.
Eating fatty fish is one of the top ways to increase your intake of omega 3's (EPA and DHA).
Salmon is one of the best and most delicious sources of these essential fats but make sure you are eating wild caught salmon. Farmed salmon is plain and simply not a healthy option.
If you cannot eat wild caught salmon 3-4 times per week make sure you are supplementing with a high quality fish oil.
Fermented Foods (probiotics)
Many of the foods and lifestyle choices that we make on a daily basis promote an unhealthy environment for good bacteria in your digestive system.
Fermented foods are one of the easiest and most effective ways to help promote a healthy gut. They provide rich and diverse bacteria with each bite, something that even a probiotic supplement cannot provide.
Eggs (the jackpot of nutrients)
Eggs are packed with vitamins (A, B's, and D), loaded with minerals (selenium, choline, and phosphorus), and we cannot forget those omega 3 fatty acids. They are almost the "perfect" food. A super food if you will.
They contain a mineral of particular importance...choline. Choline is a nutrient that virtually everyone is deficient in and it is important because it keeps the "phone lines" open as it promotes signalling molecules in the brain.
And if you think eggs are going to give you a heart attack think again. While yes eggs do contain lots of dietary cholesterol they do not increase, and actually decrease, the amount of cholesterol in your blood.
So eat up!
Sea Veggies (huh?)
Sea vegetables are uber important is they are one of the top sources of iodine. As we increasing our intake Himalayan sea salt (a good thing) we are reducing our intake of iodized table salt (a bad thing with regards to iodine).
Iodine keeps your thyroid and thyroid hormone production in tip top shape. Something that is underrated in my books. Seriously who actually thinks about getting enough iodine?
Try eating more sushi, seaweed salad, or seaweed snacks (these guys are delicious). If you cannot wrap your head around that you can try taking a iodine supplement.
Live Your Best Life!