HEALTH

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The Nutrients You Need

For basic good health, don't neglect the
following top ten nutrients.

EYE EXAMINATIONS & CONTACT LENSES
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Donald S. Beser, M.D., F.A.C.S.

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THE GREAT AMERICAN INVESTMENT

Weight-conscious Ameri-
cans may be giving
themselves short shrift on
nutrition. A United States
Department of Agriculture
survey of 21,000 people found
that not - one person got the
recommended dietary
allowances (RDAs) of 10
nutrients needed for basic
good health.
The 10 most needed nu-
trients, what they do and
where you can get them are:
1. Iron. It helps build
healthy blood. An iron defi-
ciency leads to anemia.
Sources are lean meats, organ
meats, green leafy vegetables,
nuts, breads, cereals and eggs.
Eating these in combination
with a vitamin C source such
as orange juice can help your
body absorb more iron from
other foods.
2. Folacin. It's vital to fetal
growth and in making mater-
nal blood. A woman's blood
volume doubles during preg-
nancy, and her folacin stores
may be depleted quickly if not
enough is in her diet. Folacin
is found in leafy green
vegetables and organ meats.
Overcooking should be avoid-
ed, because folacin is sen-
sitive to heat and easily
destroyed, even with a micro-
wave.
3. Calcium. A bone and
teeth builder, it also helps
blood clotting, which helps
the heart and nervous system
work efficiently. Three out of
four women don't get enough
calcium, and the deficiency
has been implicated in osteo-
porosis and high blood pres-
sure. Best sources are low-fat
milk and cheeses, soy pro-
ducts such as tofu, and broc-
coli. Cottage cheese, however,
is not as rich in calcium as
other dairy foods.
4. Zinc. Zinc helps make up
many of your body's enzymes
that regulate metabolism and
also helps produce hormones
for growth. Recent research
also reveals zinc helps heal
wounds and supports immune
functions. Women, the elder-
ly, and vegetarians are most
likely to lack this element.
Best sources are herring, milk
and eggs. Zinc can also be
found in whole grains but in
less absorbable form.
5. Water. Water is essential
for proper functioning of all
cells, making up two-thirds of
the body. Choose plain water,
juices or decaffeinated bev-
erages. Alcoholic and caffein-
ated beverages, though li-
quid, are dehydrants.

6. Fiber. Fibers promote
digestion and alleviate con-
stipation. Soluble fiber may
help lower blood cholesterol
and, to a more limited extent,
blood sugars. Best sources are
oat bran, legumes such as
dried peas and beans, rice
bran, fruits and vegetables.
Insoluble fiber can reduce
risk of colorectal and similar
cancers and can help diabet-
ics. Whole grains, especially
wheat and rye, some fruits
and vegetables are good
sources. To increase fiber in
your diet, do so gradually and
drink plenty of liquids. Too
much fiber can cause
bloating, cramping and dia-
rrhea.
7. Beta carotene. Though
not a vitamin itself, it can be
helpful for healthy skin,
strong teeth and bones, and
immunity. Beta carotene is
an antioxidant which will
help protect body cells from
damage that can cause can-
cer. Foods with beta carotene
are easy to spot because of
characteristic carroty color —
cantaloupe, carrots, sweet
potatoes, winter squash and
apricots. It also is found in
dark leafy greens.
8. Vitamin B-6. Along with
other B vitamins, this ele-
ment helps produce energy in
body cells. Its main job is to
metabolize proteins, so how
much you need depends on
how much protein you eat.
Inadequate B-6 may cause
memory loss, lack of energy,
irritability, poor concentra-
tion, muscle aches, cold sores
and digestive problems. It's
estimated that only 20 per-
cent of all Americans, and
only seven percent of women,
get enough of it. Lean meats,
whole grains, legumes, liver,
wheat germ, salmon,
bananas and sunflower seeds
are sources; these same foods
also provide many of the B-
complex vitamins, including
niacin, thiamine, B-12, ribo-
flavin, folacin and others.
9. Vitamin C. Important for
healthy gums, strong bones
and teeth, vitamin C also
helps form collagen, the most
abundant body protein. Cit-
rus fruits, tomatoes, potatoes,
and red fruits like cherries
and strawberries are good
sources.
10. Magnesium. It's part of
every body cell, activating
enzymes that keep the body
running smoothly. It also pro-
motes bone growth and helps
the nervous system function.
Inadequate magnesium in