Are Fortified Foods Good for You?
Nutrients You Need the Most
Practically all women, especially those who work out regularly, can use more of this trifecta of frequently overlooked nutrients.Nutrient: Magnesium
What it does: In addition to helping you use energy and build protein, it fosters strong bones and keeps blood sugar and blood pressure on an even keel.
Super sources: Too much from supplements can cause stomach problems, so get magnesium from fish, nuts, beans, leafy greens, and whole grains.
What it does: This mineral boosts bone health and helps ward off PMS, prevent high blood pressure, and keep your heart and muscles pumping.
Super sources: If you're not getting three servings of dairy (or the fortified equivalent) a day, take a supplement. Aim for 1,000 milligrams daily, split into two doses for better absorption.
What it does: In addition to helping your body use calcium, D may also help prevent breast and colon cancer and protect against diabetes.
Super sources: It's found naturally in a few foods, including fatty fish. The recommendation is 200 IU, but many experts advise as much as 2,000 IU daily from fortified milk, OJ, yogurt, cereal, D3 supplements, and sunlight.
Originally published in FITNESS magazine, November/December 2010.
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