Top Five Super Nutrients for Health and Healing

Young lady holding oranges cut in half in front of here eyes smiling.

Does your diet and daily routine include the top five recommended super nutrients? Check out this powerful list known for enhancing health, longevity and healing.

1. Pro-biotics: These good bacteria have so many benefits. They aid digestion, absorption, immune system function and inflammation. Emerging studies report they may also improve mood disorders. Fermented foods are a great start to obtain more pro-biotics. Try kimchi, sauerkraut, aged cheeses, kombucha and plain yogurts. Consider taking a supplement as well to gain additional health benefits.

2. Vitamin D: This vitamin is known as the “happy” or “sunshine” hormone. Our bodies produce only about 10 percent of our needs and we must obtain the rest through diet and sunshine (skin absorption) or a good quality supplement. Adequate levels may aid depression, immunity, diabetes, heart disease, blood pressure and certain cancers. Obtain more through food sources like salmon, sardines, swordfish, tuna, liver beef, eggs (yolk), and Swiss cheese. Consider taking a supplement as well to gain additional health benefits, between 1,000 to 5,000 IU daily.

3. Magnesium: Due to poor diets, food quality and lifestyles, a magnesium deficiency is on the rise. Proper levels help with over 300 enzyme systems in the body to include protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. If you suffer from anxiety or nervousness, headaches or migraines sleep difficulty or digestion issues, we recommend talking with your doctor or dietitian about this essential nutrient. Magnesium is found in food sources like spinach, nuts or nut butters, black beans, avocados, carrots, raisins, salmon, bananas, broccoli, beef and apples.

4. Fish Oil/Omega 3’s: If you’ve ever eaten processed foods, drank a soda, consumed alcohol, didn’t sleep well, experienced short or long-term stress, gone through surgery, exercised too strenuously, have a chronic health condition, then your body may have experienced inflammation. It puts stress on your body and the longer it goes untreated, the harder it is to recover. To combat inflammation, Omega-3’s can be easily obtained by a high quality fish oil supplement. You can also eat more fish like salmon, mackerel, herring and oysters or consume flaxseeds, chia seeds and walnuts.

5. Vitamin C: This is your health booster. It reduces cell and inflammatory damage, aids in healing (especially those who smoke), reduces risk for high cholesterol, reduces blood pressure and aids in maintaining a healthy Body Mass Index (BMI) profile. Emerging research reports that Vitamin C shows promise for improving diabetes, cancer and stomach health. Obtain more Vitamin C naturally be eating more strawberries, cherries, citrus fruits (i.e., orange, grapefruit, lemons/limes), papaya, kiwi, bell peppers, Brussel sprouts, melon, broccoli, tomatoes, and cauliflower. 

This list is a great starting point for you to review and consider adding these to your diet. However, before you take any supplements, always talk with your primary care physician, especially if you are taking any medications or you are currently being treated for any medical condition.

(Sources: Jessica M. Blessing, RD, LD/N, Registered Dietitian, Licensed Dietitian/Nutritionist and Lauren Buenger, dietetic intern)