Page 21 - Florida Sentinel 1-29-16 Edition

Health
Calcium - It
helps with the
health of your
heart, mus-
cles, and
nerves. Adults should con- sume 1,000 mg. of calcium per day. Leafy vegetables, seafood, beans, and fruit are options.
Choline - It
helps with mus-
cle and nerve
function. Add
more eggs, beans,
and peas. Adult women need 425 mg. and adult men need 550 mg. daily.
Fiber - It can
help you main-
tain a healthy
weight and
lower your cho-
lesterol and blood sugar. You need 25 -34 g. daily, depend- ing on age and gender. Add whole-wheat bread and pasta to meals. Popcorn, raspber- ries, and oatmeal bars are good snack sources.
Magnesium -
It helps your me-
tabolism and
helps produce en-
ergy. Add dark
leafy greens, bananas, beans, seeds and dark chocolate. Women need 320 mg. and men need 420 mg. daily.
Omega-3 Fatty Acids - These essential fats help prevent
heart
disease
and
stroke.
Eat at
least an
8 oz. serving per week for adults to add this nutrient to your diet.
Potassium -
It can help you
keep your blood
pressure down.
Add a baked potato (with skin) or have plain, non-fat yogurt for a snack to get reach the goal of 4,700 mg. per day.
Vitamin A - It
helps your eyesight.
East carrots, sweet potatoes, and dark
leafy greens.
Women need 700 mg.
and men need 900 mg. daily.
Vitamin C - It
boosts your im-
mune system.
Women need 75
mg. and men need
90 mg. daily. East
citrus fruits, dark leafy vegeta- bles, berries, kiwi, and papaya.
Vitamin D -
It is essential
for bone health,
and you should
get 600 IU. daily.
Eat fortified cereals, almond milk, salmon, trout, and tuna.
Vitamin E - It
is an antioxidant
that helps with
liver function and
may also help those
with diabetes. Snack on nuts like almonds, sunflower seeds, and hazelnuts. Add avocado to salads, wraps, and sandwiches. The recommended daily amount for adults is 15 mg.
Vitamin K - It
prevents blood clot-
ting and excessive
bleeding. Adult
women need 90 mg.
and adult men need
120 mg. Add dark leafy greens like Kale, collard greens, and spinach to your diet.
MEN:3WaysToDetoxYourMaleGenital
The male genital is actually a sensitive tissue composed of blood vessels – veins and ar- teries, as well as nerves. When a man is having an erection, blood rushes to the blood ves- sels, making it hard and erect.
The corposa cavernosa, the main chamber within the penis where majority of blood circulates, is the main compo- nent in penile erection.
For a man to maintain a healthy erection, he must make sure that blood circulat- ing to the area is free from blocking substances such as cholesterol and fat.
Your diet plays a major role in all of this, so you may need to detox “down there” in order to clean out bad things you’ve been taking in, increase your blood and boost your stamina. Here’s three natural ways to do it:
1. Blackberries. They are rich in anti-oxidants and fiber. Anti-oxidants help the body get rid of free radicals while fiber flushes toxins out of the body.
Here’s a quick mix: 1⁄4 cup blackberries, 2 tablespoon grade b maple syrup, and 1 liter distilled water.
2. Beetroot Juice – The juice is high in NO3, a nitrate. Nitrates are vasodilators, that
is, they open (dilate) the vas- cular system (blood vessels and capillaries). When your blood vessels open wider, you have increased blood flow throughout the body.
Increased and improved blood flow throughout the body confers many health and performance related benefits.
Here’s the quick mix to blend and drink: 1/2 of a medium-sized beet, 1 apple, orange, or pear, and 3 carrots
3. Probiotics – They found in natural greek yogurt or just plain natural probiotic pills will do. Another option is Young Coconut Kefir. Drink this delicious probiotic-rich fermented drink and you’ll cut sugar cravings, boost your en- ergy and immunity and create younger looking skin to boot! It is an excellent source of potassium and a very good source of natural sodium.
Here’s a few honorable mentions that will also help “down there”:
Chamomile – A tradi- tional remedy for stress and anxiety, chamomile acts as a diuretic and nerve tonic.
Juniper Berry – Acts as a diuretic, anti-inflammatory, and decongestant. Very useful in helping to regulate blood sugar levels.
Ligustrum Berry – Ligustrum Berry nourishes and tones the liver and kid- neys and increases blood cir- culation.
Licorice Root – Licorice root fights inflammation and viral, bacterial and parasitic infection. Cleanses the colon, and enhances microcircula- tion in the gastrointestinal lin- ing.
Milk Thistle – Milk Thistle protects the liver from toxins and pollutants by pre- venting free radical damage and stimulating the produc- tion of new liver cells.
Turmeric Tuber - Turmeric has been shown to aid circulation, lower choles- terol, and improve blood ves- sel health. Healers have used Turmeric for years for the treatment of obesity, as it is said to cut the fat from the blood.
FRIDAY, JANUARY 29, 2016 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B
Nutrients Your Body Needs More Of