A healthy diet is a phrase that we hear thrown all the time but how many of us can really say we know what a healthy diet really is. Well according to the USDA (United States Department of Agriculture) a healthy diet is one that focus on fruits, vegetables, whole grains, fat-free or low-fat dairy products and lean proteins (meats, poultry, fish, beans, eggs, and nuts). The diets should also be low in saturated fats, sodium (salt), cholesterol, and added sugars.
But what foods provide us with the minerals and nutrients vital to our health and well-being? Here are some of the most common nutrients that our body’s need and the foods that provide them.
Vitamin A helps with the functioning of the immune system and is needed for good eyesight. Dairy products, sweet potatoes and dark green leafy vegetables are great sources of vitamin A.
Vitamin B1, which is also known as thiamin, is crucial for our body’s ability to process carbohydrates. Some great sources include whole grain breads, pastas and cereals.
B2 or riboflavin is used in the by the body to convert food into energy and also in the production of red blood cells. B2 is found in fortified cereals, almonds, asparagus, eggs and meat.
Niacin or B3 can be found in chicken, tuna, salmon, turkey, peanuts and fortified cereals. Niacin helps aid the digestion process and plays a key role in converting food into energy.
Vitamin B6 which is vital for a healthy nervous system and helps break down proteins can be found in potatoes with skin, bananas, chicken, turkey, eggs, and spinach.
Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Vitamin C is necessary in promoting a healthy immune system and higher brain functions can be found in citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussels sprouts, bell peppers, cabbage and spinach are all great sources.
Vitamin D is needed to process calcium and maintains healthy bones and teeth, is found in fortified milk, cheese, egg yolks and salmon. Our bodies can also make vitamin D from exposure to sunlight. Vitamin E main function is the health of our skin. It can be found in leafy green vegetables, almonds, hazelnuts and in vegetable oils (sunflower, canola and soybean).
Folic acid is vital to cell development, preventing birth defects, promoting a healthy heart and with the production of red blood cells. Pregnant women need to take special care getting enough folic acid for themselves and their developing baby. It can be found in fortified cereals, grain products, dark leafy vegetables and some beans (lima, lentil and garbanzo).
Calcium is very important in helping build and maintains strong bones and teeth. Dairy products, broccoli, spinach are all loaded with calcium. There are some great fortified products such as orange juice, soy milk and tofu.
Copper aids in the metabolism of iron, red blood cell formation and assists in the production of energy is found in oysters, clams, crabs, cashews, sunflower seeds, whole-grain products and cocoa products.
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.
Potassium aids in the nervous system, muscle functions and also helps keep the right balance of water in the blood and body tissues. It is found in broccoli, potatoes with skin, orange juice, leafy green vegetables, bananas, raisins and tomatoes.
Zinc supports our immune systems, reproduction systems, and the nervous systems. Red meat, oysters, almonds, peanuts, chickpeas, soy products, and dairy products are all great sources. Protein can be found in all meats, nuts and beans.
Protein is the main component in our muscles, organs, glands, skin basically every living cell and all body fluids (except bile and urine) contain proteins or amino acids (the building blocks of proteins). Protein is needed for growth and development and is needed to maintain cell integrity and repair.
Carbohydrates primary function is to provide energy for the body especially the brain and nervous system. Complex carbohydrates are the best choice for stable blood sugar and can be found whole grains, cereals, legumes, and starchy vegetables.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Now there are many nutrients that are not included on the list these are the best place to start you on your path to a healthier diet.
