Healthy Diet Essentials
Healthy Diet Essentials
According to the United States Department of Agriculture a healthy diet as one that Emphasizes fruits vegetables whole grains & fat-free or low-fat milk & milk products; includes lean meats poultry fish beans eggs & nuts; & is low in saturated fats trans fats cholesterol salt sodium & added sugars. But just what minerals & nutrients are vital to our health & well-being? Consider these nutrient-dense foods when you’re looking to improve your vitamin & mineral intake.
Vitamin A is needed for good eyesight & optimal functioning of the immune system. Cod liver oil dairy products sweet potatoes & dark green leafy vegetables are all great natural food sources of vitamin A.
Vitamin B1 also known as thiamin is imperative to the body’s ability to process carbohydrates. Whole grain breads cereals & pastas have high amounts of thiamin.
Riboflavin or B2 can be found in fortified cereals almonds asparagus eggs & meat. It’s used in many body processes including converting food into energy & the production of red blood cells.
Niacin also known as B3 can be found in lean chicken tuna salmon turkey enriched flour peanuts & fortified cereals. It aids in digestion & also plays a key role in converting food into energy.
Vitamin B6 can be found in fortified cereals fortified soy-based meat substitutes baked potatoes with skin bananas light-meat chicken & turkey eggs & spinach. It’s vital for a healthy nervous system & helps break down proteins & stored sugars.
Vitamin B12 is needed for creating red blood cells & can be found in beef clams mussels crabs salmon poultry & soybeans.
Citrus fruits red berries tomatoes potatoes broccoli cauliflower Brussels sprouts red & green bell peppers cabbage & spinach are all loaded with vitamin C which is vital to promoting a healthy immune system & making chemical messengers in the brain.
Vitamin D can be found in fortified milk cheese & cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium & maintain the health of bones & teeth. dr bernstein works
Vitamin E functions as an antioxidant & is essential to your skin’s good health. Eat plenty of leafy green vegetables almonds hazelnuts & vegetable oils like sunflower canola & soybean to get this vital nutrient. Folic acid can be found in fortified cereals & grain products; lima lentil & garbanzo beans; & dark leafy vegetables. It’s vital for cell development prevents birth defects promotes heart health & helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves & their developing baby.
Dairy products broccoli dark leafy greens like spinach & rhubarb & fortified products such as orange juice soy milk & tofu are all loaded with calcium. Like vitamin D it’s very important in helping to build & maintain strong bones & teeth.dr bernstein success
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