DID YOU KNOW…. clams top the list as a source of vitamin B12? In fact, just one serving of clams (three ounces) has 14 times more vitamin B12 than a fortified breakfast cereal with 100% DV!
100% DV (Daily Value) of a nutrient is based on a 2,000-calorie diet and means a serving of the food contains 100% of your daily needs. This water-soluble vitamin plays a key role in cell metabolism, the formation of blood, and the normal functioning of your brain and nervous system. (See ♥ Daily Dose | Vit. B12 Deficiency)
Clams are also an excellent source of heme iron. Believe it or not, they’re right up there with beef liver. Heme iron is found in animal foods and derived from hemoglobin (a protein in red blood cells that carries oxygen). The body absorbs the most iron from heme sources of iron. Iron is essential due to its oxygen-carrying capacity.
An iron deficiency can impair muscle function, normal function of the nervous and immune systems, and can limit your work capacity during exercise. So, if you have a cardiac condition, it’s important to get enough iron each day. Patients with congestive heart failure (CHF) are prone to develop iron deficiency and iron supplementation improves functional status and quality of life. Continue reading “♥ Daily Dose | Clams: A Cardiac Superfood”
Did you ever think being deficient in one small vitamin could do so much damage? Unfortunately, B12 deficiency and borderline deficiency are relatively common — especially among older adults. Cardiac patients need to be especially aware.
Vitamin B12 is a water-soluble vitamin and plays a key role in cell metabolism, the formation of red blood cells, nerves, DNA, and the normal functioning of your brain and nervous system. A severe B12 deficiency can lead to:
- Nerve damage
- Memory loss
- Alzheimer’s disease
- Loss of taste and smell
- Deep depression
- Paranoia and delusions
- Severe neurologic problems
- Blood diseases
According to a large 30-year study, eating a handful of nuts every day could lower your risk of dying by 20 percent. Nuts are full of inflammation-fighting monounsaturated fat. They’re also a good source of protein and healthy fiber too. NOTE: If you thought nuts were off-limits when trying to lose weight, think again. The fiber will help fill up you and the healthy fat will help keep you satisfied longer.
Researchers report a decreased risk for most major causes of death like heart disease and cancer. Nuts are rich in healthful unsaturated fats, fiber, vitamins, minerals, and phytonutrients*. Here’s how you can benefit and enjoy them.
- Eat nuts seven or more times per week. Eating nuts just once a week lowered the risk of dying by 11 percent.
- Eat one ounce of nuts per day — approximately 1/4 cup or one “handful”.
- Beware of canned and packaged nuts (e.g., in Trail Mixes) that have been processed with oil and salt. It’s healthier to buy them raw and roast them at home without the additives.
- Limit your intake of Brazil nuts to one per day or only occasionally due to their unusually high levels of selenium* (an essential mineral). One Brazil nut contains 70-90 mcg of this mineral and the Recommended Dietary Allowance (RDA) for adults is 55 mcg. Selenium is found in soil. Symptoms of selenium toxicity include nausea, vomiting, brittle nails, nail loss/discoloration, hair loss, fatigue, irritability, and “garlic breath”. Continue reading “♥ Daily Dose | What’s Your Nut I.Q?”