According to the United States Department of Agriculture, a healthy diet that emphasizes fruits, vegetables, whole grains, and low-fat or low-fat milk and dairy products; Contains lean meats, poultry, fish, beans, eggs, and nuts; And low in saturated fat, trans fat, cholesterol, salt (sodium) and sugars. But what minerals and nutrients are important for our health and well-being? When you want to improve your intake of vitamins and minerals, consider a diet rich in these nutrients.
Vitamin A is essential for good vision and proper functioning of the immune system. Cod liver oil, dairy products, sweet potatoes, and dark greens are all good sources of vitamin A.
The body’s ability to process carbohydrates requires vitamin B1, also known as thiamine. Whole breads, cereals, and pasta are high in thiamine.
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It is used in many processes in the body, including the conversion of food into energy and the production of red blood cells.
Also known as niacin, B3, can be found in lean chicken, tuna, salmon, turkey, rice flour, peanuts, and fortified cereals. It helps digestion and also plays an important role in converting food into energy.
Vitamin B6 can be found in fortified whole grains, fortified soy-based meat substitutes, peeled potatoes, bananas, light-meat chicken and turkey, eggs, and spinach. It is very important for a healthy nervous system and helps to break down proteins and stored sugars.
Vitamin B12 is needed to make red blood cells and can be found in beef, clams, muscle, crabs, salmon, poultry, and soybeans.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are loaded with vitamin C, which is important in promoting a healthy immune system and making chemical messengers. May Do.
Vitamin D can be found in fortified milk, cheese, and whole grains; Egg yolk; Salmon; But exposure to sunlight can also be done by the body. Calcium needs to be processed and maintained for bone and dental health.
Vitamin E acts as an antioxidant and is essential for the good health of your skin. To get this important nutrient, drink greens, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean.
Folic acid can be found in fortified cereals and whole-grain products; lima, lentils, and garbanzo beans; And dark leafy vegetables. It is important for cell growth, prevents birth defects, promotes heart health, and aids in the formation of red blood cells. Pregnant women should take special care to ensure that they are getting enough for themselves and their developing baby.
Dairy products, such as broccoli, spinach, and rhubarb, as well as fortified products such as orange juice, soy milk, and tofu are high in calcium. Like vitamin D, it is important in helping to build and maintain strong bones and teeth.
Organic meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran, whole grain products, and cocoa products are all high in copper, which helps build iron and red cells. It helps cells to produce energy.
Iron is found in green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. Oxygen is needed to supply all parts of the body through red blood cells.
Potassium is found in foods such as broccoli, potatoes (like skins), raisin juice, orange juice, greens, bananas, raisins, and tomatoes. It helps the nervous system and muscle function and helps maintain water balance in the blood and body tissues.
Red meats, fortified grains, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are rich sources of zinc. Zinc supports the body’s immune function, reproductive capacity, and nervous system.
Protein is a major component of muscles, organs, and glands. Proteins in every living cell and body fluids except bile and urine. Muscle, tendon, and tendon cells are maintained with protein. Protein is essential for growth and development in children and adolescents, and it is essential for adults to maintain cell integrity. It can be found in foods such as beans, milk and meat.
The primary function of carbohydrates is to provide energy to the body, especially the brain and nervous system. Complex carbohydrates are the best choice for blood sugar levels. Whole-grain breads and whole grains, legumes, and starchy vegetables are all good sources of complex carbohydrates.
Essential fatty acids play a role in many metabolic processes and there is evidence to suggest that low fatty acids, or the wrong balance between essential fatty acids, can lead to many diseases. Good sources of fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts. While this list is not exhaustive, it does give you a good idea of how to create a healthy, balanced diet.