Spinach, turnip and mustard greens, chicken livers, asparagus, okra, Brussels sprouts. A well-known protector of bones. Also tied to less high blood pressure and colon cancer. Eating calcium-rich foods, especially when young, helps maximize bone mass, warding off crippling osteoporosis in later life. Collard greens, kale, broccoli, plain non-fat yogurt, skim milk, Parmesan cheese.
Helps keep the lid on high blood pressure and strokes.
Cooking, canning destroy some potassium. Essential for immune functioning, especially as you age. A marginal lack can mildly impair mental functioning, including memory, new research shows. Oysters, wheat bran and germ, crab meat, lean beef, spinach, calves' liver. Protects against heart disease, high blood pressure and diabetes, research indicates.