Healthy diet Essentials

According to the United States Department of agriculture a healthy diet as one, emphasizes fruits, vegetables, grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is in saturated fats, trans fats, cholesterol, salt (sodium), low and sugar added. But just what minerals and nutrients are crucial to our health and our well-being? If you are looking to improve your vitamin and mineral intake, consider these nutrient dense foods.

• Vitamin a is necessary for good vision and the optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all large natural food sources of vitamin a.

• Vitamin B1, also known as thiamine, is essential to the body's ability to process carbohydrates. Whole grain bread, cereal and pasta have high amounts of thiamine.

• See riboflavin or B2, fortified cereals, almonds, asparagus, eggs and meat. It is used in many body processes, including the conversion of food into energy and the production of red blood cells.

• Refer to niacin, also known as B3, lean chicken, tuna, salmon, Turkey, enriched flour, peanuts, and fortified cereals. It helps in the digestion and plays an important role in converting food into energy.

• Fortified cereals, fortified soy meat substitutes, baked potatoes with skin, bananas, light meat chicken and Turkey, eggs and spinach, see vitamin B6. It is of crucial importance for a healthy nervous system, and helps break the proteins and stored sugar.

• Vitamin B12 is necessary for the creation of red blood cells, and see the beef, clams, mussels, crabs, salmon, poultry and soybeans.

• Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green peppers, cabbage and spinach are loaded with vitamin C, all that boost is vital to promote a healthy immune system, and the chemical messengers in the brain.

• See vitamin d fortified milk, cheese and cereals; Egg yolks; Salmon; but also through the body of sunlight exposure can be made. It is necessary to process the calcium and the health of bones and teeth.

• Vitamin e acts as an antioxidant and is essential for a good health of your skin. Eat much green leafy vegetables, almonds, hazelnuts, and vegetable oils such as sunflower to get canola and soybeans, this vital nutrient.

• See folic acid in the fortified cereals and grain products; Lima, lens and garbanzo beans. and dark leafy vegetables. It is essential for cell development, prevents birth defects, promotes the health of the heart and helps red blood cells form. Pregnant women need special care to ensure that they are getting baby enough of themselves and their development.
• Dairy products, broccoli, dark leafy vegetables green like spinach and rhubarb and fortified products such as orange juice, soy milk and tofu with calcium all are loaded. Such as vitamin D is very important in the build it and to get strong bones and teeth.

• Offal, oysters, mussels, prawns, cashews, sunflower seeds, wheat bran cereals, whole-grain products and cocoa products are all rich in copper, the metabolism of iron and supports formation of red blood cells. It also helps the production of energy for cells.

• See iron green leafy vegetables, beans, shellfish, red meat, poultry, soya products and some fortified foods. It is necessary to transport oxygen to all parts of the body of the red blood cells.

• See potassium foods such as broccoli, potatoes (with the skins on), prune juice orange juice, green leafy vegetables, bananas, raisins, and tomatoes. It helps the nervous system and muscle function and also helps to keep a healthy balance of water in the blood and body tissues.

• Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soya products and dairy products are major sources of zinc. Zinc supports the body's immune system, rendering functions and the nervous system.

• Protein is the main component of muscles, glands and organs. Every living cell and all body fluids, with the exception of bile and urine, contain protein. The cells of muscles, tendons, and ligaments are managed with protein. Protein for growth and development, and adult cell integrity maintained children and young people. It can be found in foods such as beans, milk and meat.

• The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar levels. Whole grain bread and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

• Essential fatty acids in many metabolic processes play a role, and there is evidence that small amounts of essential fatty acids, or the wrong balance of species, the essential fatty acids, a factor in a number of diseases can be. Good sources are fish and shellfish, flaxseed, rapeseed oil, pumpkin seeds, sunflower seeds, leafy vegetables and walnuts.

Although this list is far from complete, it is on a good base of knowledge to create a healthy, balanced diet.