Eat up those greens!

Press, 18 December 1986, Page 13

Eat up those greens!

“Bodywork”

by

PORTER SHIMER

Q. What vegetable is richest in nutrients? I say it’s broccoli, but my husband says spinach. Call it a toss-up. Spinach has the edge in iron, calcium, vitamin A, thiamine and riboflavin, but broccoli is higher in phosphorus, vitamin C and niacin and it’s lower in sodium. Both vegetables are nutritional powerhouses, however, so maybe you should do less arguing and more eating.

Q. Why should I take magnesium and what are the principal sources?

It seems the mineral may be as important for our hearts as all the exercise, fat restriction- and stress control we’ve been dedicating ourselves to lately. Magnesium plays a crucial role in conducting

the electrical signals responsible for keeping cardiac muscles and nerves ticking as they should, and the mineral also is an important component of the muscle cells lining artery walls. When these muscle cells become deficient in magnesium, they tend to contract, raising blood pressure.

Magnesium is not just a mainstay for the heart and blood vessels; it plays a crucial role in no fewer than 300 different enzyme and hormonal functions, so the effects of a magnesium deficiency may indeed be far-reaching, the experts say. Lethargy, depression, high blood pressure, strokes and heart disease all may be due in part to inadequate magnesium intake.

How can you cover your magnesium needs? You can take magnesium supplements, but paying attention to your diet is probably the best way. Clinical nutritionist June Roth has come up with a one-day menu she says covers the requirements for magnesium with room to spare (see below). Foods highest in magnesium tend to be wholegrain products (cereals and breads), leafy green vegetables, dried beans (navy, kidney, etc.), nuts, peas, potatoes, seafood, certain fruits and some dairy products (check labels). Ms Roth notes that high temperatures can destroy as much as 40 per cent of a food’s magnesium, so the more magnesium-rich

foods you can eat raw or cooked only slightly, the better. For a day rich in magnesium.

Breakfast

1 cup of oatmeal: 50 mgs 1 cup of skim milk: 34 mgs y 4 cup of wheat germ: 97 mgs 1 banana: 58 mgs

Lunch y 2 Avocado: 56 mgs 4 ounces of salmon: 43 mgs 1 cup of brown rice: 56 mgs

Dinner 4 ounces of lean beef: 28 mgs l / 4 cup of lima beans: 81 mgs

1 baked potato: 51 mgs. Total: 554 mgs.

Copyright Universal Press.