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Nutrients you need; aren't getting
Healthy eating
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Try this recipe for halibut steaks with papaya mint salsa:

· 1 medium papaya, peeled, seeded and chopped
· 1/4 cup chopped red onion
· 1/4 cup fresh mint leaves
· 1 teaspoon finely chopped chipotle pepper in
adobo sauce
· 1 tablespoon olive oil
· 1 tablespoon honey
· 4 6-ounce halibut steaks

In a small bowl, combine the papaya, onion, mint, chipotle pepper, oil and honey. Cover and keep in the fridge until serving.
In skillet, cook halibut in oil for 4-6 minutes until it flakes easily with a fork. Serve with salsa and enjoy.

Could you have a vitamin or mineral deficiency and not know it? Maybe, if your diet doesn’t contain enough of these key players.
America is overweight and malnourished. It sounds like a paradox, but it isn’t. Most Americans take in many more calories than they need, but not enough nutrients. We swallow a lot of empty calories like junk food and fast food.
We need to concentrate to be sure our diet contains more fruits, vegetables, whole grains and low-fat or fat-free dairy.
A study in the American Journal of Clinical Medicine followed people on four popular diet plans. After eight weeks, three of the four groups were at risk of inadequate consumption of several crucial vitamins and minerals.
The message: Don’t be so focused on cutting calories that you risk depriving your body of the following necessary elements.
• Vitamin E acts as an antioxidant to protect your cells from damage. A deficiency can weaken your immune system. You only need 15 milligrams of vitamin E per day. You can get it by eating peanuts, almonds, sunflower seeds, asparagus, avocado and plant oils like canola and safflower.
Getting too much, however, can lead to making the blood too thin and interfering with clotting, so don’t exceed 1,000 milligrams. Try 1 ounce of nuts, 12 asparagus spears or 1 tablespoon of oil.
• Magnesium takes a part in muscle contraction, DNA formation and helping your sodium and potassium balance. Men ages 19-30 need 400 milligrams per day. Women ages 19-30 require 310 milligrams. People older than 30 need slightly more.
We get magnesium from broccoli, beans, squash, seeds, whole grains and chocolate. Dairy and meat have some magnesium as well.
Try 5 ounces of halibut, 1/2 cup of beans or 1 ounce of chocolate.
• Potassium helps maintain fluid balance, keeps your nervous system running and helps with muscle contraction.
Adults need 4,700 milligrams every day, but most Americans only get about 2,500 milligrams per day. You get potassium from tomatoes, fruit, whole grains, meat, bananas, yogurt, cod, avocados, lima beans, potatoes and dark green leafy veggies.
Try one medium potato, 1 cup of beans, 1 cup of yogurt or one banana.
• Folate, a B vitamin, is one of the protein building blocks. A low level can lead to heart palpitations, anemia and depression.
Adults need 0.4 milligram, pregnant women need 0.6 milligram and lactating women need 0.5 milligram.
We get it from beans, green leafy vegetables, orange juice, breads, avocados and edamame. Too much can hide a vitamin B-12 deficiency.
Try 1 cup of beans or 1/2 cup of vegetables.
• Last but certainly not least is thiamin, which helps your body metabolize carbohydrates.
The recommended amount is 1.1 milligrams for women and 1.2 milligrams for men.
We get thiamin from pork, legumes, asparagus, rice and pasta. Try 1 cup of spaghetti, 1/2 cup of green peas or a 3-ounce slice of ham.

Kretschmar is a registered nurse and respiratory therapist. She and her family have lived in Richmond Hill for more than 14 years.

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