• Vitamin E is also important to remove free radicals and assist with blood ves- sel formation. It is found naturally in avocados, fish, leafy greens, mangoes, nuts and seeds.
• Magnesium supplementation has been used to strengthen bones, lower blood pressure, decrease headaches, and for nerve and muscle relaxation. Magne- sium is found in legumes, nuts (such as almonds and cashews), seeds, whole grains and green leafy vegetables.
• Iodine is a mineral that is important for making thyroid hormones. Earths soil contains varying amounts of iodine. The best source for iodine is seaweed, sea vegetables (kelp, dulse, nori, kombu), but it is also present in fish.
• Vitamin D is one of the few nutrients that is difficult to get from food. Our bodies produce Vitamin D when our skin is exposed to UV rays. This vitamin is important for calcium ab- sorption and promotes bone strength as well as reducing inflammation, improving the immune system and as- sisting with nerve and muscle function. It is found naturally in fishes such as tuna and salmon, beef liver, egg yolks, and mushrooms.
• A note on fortified foods: Some foods are “fortified” with nutrients. This means the food is enriched to provide additional nutrients to what is naturally there. Typically breads and cereals are fortified with different nutrients.
Certain foods such as leafy green vegeta-
bles are very nutrient dense. While shopping for home and eating out, it is important to focus on the goal and intention of your meals. Try to look at menus (or create your own at
home) that focus on those foods that will best help you achieve your health goals. To summarize, plan ahead, be mindful of your shopping and eating choices, choose nutrient dense foods, and set yourself up for success!
Dr. Lauren Young is the clinic director of Collaborative Natural Health Partners, a medical center offering integrative primary care, naturopathic medicine and acupuncture.
Dr. Julia Vitali is an Integrative Primary Care provider at the practice. The practice is currently accepting patients, is in network with most major health insurances and eager to join you on your health journey. To schedule an appointment, call (860)533-0179 or visit
ctnaturalhealth.com. See ad on page 21.
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