Magazine article Work & Family Life

Getting More of 2 Key Nutrients

Magazine article Work & Family Life

Getting More of 2 Key Nutrients

Article excerpt

We all got the message that we eat too much sugar, salt and saturated fat. But we hear less about the key nutrients we get too little of such as potassium and magnesium.

The Center for Science in the Public Interest's Nutrition Action Healthletter suggests why and how to increase our daily intake.

Potassium

Did you know that consuming enough potassium can actually lower blood pressure?

"The evidence is strong and consistent," says Tulane University hypertension specialist Paul Whelton. His studies have shown that people who consumed higher levels of potassium had lower blood pressure-especially older people, those who ate a lot of salt and people who had higher blood pressure to begin with.

"Higher potassium intake is closely linked to a lower risk of stroke as well," says Dr. Whelton.

Potassium-rich foods include citrus fruits, bananas, cantaloupe, prunes, apricots, raisins, kiwi, dark green leafy vegetables, broccoli, beans, peas, squash and tomatoes.

Potato is a good source too, if you eat the skin. Other sources include milk, yogurt, nuts, salmon, cod, flounder, sardines and nuts.

Magnesium

Did you know that getting enough magnesium may help lower your risk of type 2 diabetes?

"Higher magnesium intake is associated with a lower incidence of type 2 diabetes," says Adela Hruby of the Harvard School of Public Health, who followed the Framingham Heart Study participants for seven years.

"We looked at people who were initially healthy and also at people who were prediabetic," Dr. …

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