Good nutrition is essential for each and every living organism. We’re no different. The nutrients found in junk food and healthy food alike gives us the material we require to fight diseases and build a very strong body. Healthy eating, together with an active lifestyle, has been established as a sure way of living a long and full life. It might seem impossible to get the correct amounts of the nutrients in your diets, but the trick is that you should be eating almost all of these. You have to eat more than one of these nutrients for a healthy body functioning. Here are the top 10 Types of Nutrients Your Body Needs:
Vitamin A
This essential nutrient plays a very important role in general body growth as well as development including healthy teeth, proper vision, glowing skin and strong bones.
Vitamin A also helps in protecting the body from several types of infections. In addition, it also promotes the growth and health of tissues and cells in the body. This nutrient comes in 2 forms –carotenoids and retinoids.
Some foods which rich in vitamin A are sweet potatoes, cantaloupe, carrots, pumpkin, eggs, watermelon, spinach, kale, papaya, tomatoes, dried beans, lentils, peaches, apricots, red peppers, guava, milk, fortified cereals, broccoli and liver..
Vitamin C
This is a water-soluble vitamin. Vitamin C is an antioxidant which helps in protecting cells from free-radical damages, lowers the risk of several types of cancer, regenerates the supply of vitamin E in your body and also improves iron absorption. This body nutrient also aids in the healing of wounds, keeps healthy gums, boosts the body’s immune system and also keeps infections at bay.
Your body cannot store vitamin C or even make it. As a result, you have to this nutrient every day. Some foods which are rich in vitamin C are kiwi, oranges, red peppers, strawberries, cantaloupe, grapefruit, Brussels sprouts, broccoli, guava, parsley, lemon juice, cauliflower, papaya, kale and the mustard greens.
Vitamin E
Vitamin E is a collective name used to refer to 8 fat-soluble compounds that have distinctive antioxidant activities. This vitamin protects ones skin from the harmful ultraviolet light, improves the communication between cells, prevents damage of cells from free radicals and also protects the body against Alzheimer’s disease and prostate cancer.
Some foods which are rich in vitamin E are chard, turnip greens, spinach, mustard greens, almonds, sunflower seeds, cayenne pepper, wheat germ, whole grain cereals, safflower oil, asparagus and bell peppers.
Dietary Fiber
The American Dietetic Association has defined fiber as being complex carbohydrates which the body cannot digest or even absorb. Instead, fiber passes relatively intact via your stomach to the small intestines and colon and then out of your body.
A diet containing high fiber content helps to maintain bowel health, normalizes bowel movements, lowers the levels of cholesterol, helps in controlling blood sugar levels and also aids in achieving a healthy weight. Dietary fiber also lowers the risk of suffering chronic conditions including cancer, type 2 diabetes and heart disease.
Some foods having high fiber contents are quinoa, millet, whole grain crackers, barley, cracked wheat, chickpeas, turnip greens, wild rice, black beans, oats, flaxseed, collard greens, navy beans, mustard greens, raspberries, eggplant and cinnamon.
Folic Acid
Folic acid, also referred to as folate, is a kind of the water-soluble vitamin B9. This nutrient supports production of red blood cells thus preventing anemia, homocysteine buildup in the blood and also helps the nerves in functioning properly. Folic acid also prevents dementias including the Alzheimer’s disease and osteoporosis-related bone fractures.
The body can’t store folic acid. As a result, it’s highly essential to eat it daily so as to maintain adequate amounts in your system.
Some good sources of folic acid are spinach, asparagus, romaine lettuce, turnip greens, mustard greens, broccoli, cauliflower, parsley, collard greens, beets, lentils, egg yolks, cabbage and lettuce.
Iron
Iron helps in making red blood cells which carries oxygen around the body. The nutrient is also essential in supporting proper metabolism for the muscles as well as other active organs. Lack of iron minerals in the body leads to iron-deficiency which can result in weakness, irritability and fatigue.
Some iron-rich foods are red meats, oysters, chicken liver, fortified cereal, soybeans, pumpkin seeds, beans, nuts, dried apricots, lentils, spinach, brown rice, Swiss chard, thyme, watercress, kale, asparagus, tofu, blackstrap molasses, cumin, turmeric, collard greens, black pepper, basil, leeks, oregano and turnips.
Magnesium
Magnesium contributes to the bone strength, enables production of energy, boosts the body’s immune system and also normalizes nerve, muscle and heart functioning. Actually, this mineral is essential for a normal heartbeat. The foods which are high in fiber are also high in magnesium.
Some good foods for one to eat so as to get magnesium are whole grains, broccoli, legumes, squash, spinach, peanuts, soymilk, almonds, cashews, black beans, oatmeal, kidney beans, avocado, brown rice, banana, sesame seeds and pumpkin seeds.
Omega-3 fatty acids
The Omega-3 fatty acids are considered as essential fatty acids (DHA, EPA and ALA) which help in building cells, regulating the nervous system, strengthening the cardiovascular system, building immunity and helping the body to absorb nutrients.
These essential fatty acids reduces the risks of becoming obese and also improve the ability of the body to respond to insulin. Furthermore, omega-3 fatty acids can help in preventing cancer cell growth.
Some of the best sources this nutrient are flaxseeds, sardines, beef, walnuts, salmon, soybeans, halibut, canola oil, linseed, scallops, shrimp, tofu and olive oil.
Calcium
The calcium mineral plays a very key role in maintenance of healthy bones and teeth. The mineral also promotes a healthy muscle and nerve functioning, helps in maintaining the pH balance in the blood and also helps the body in converting food into energy. Studies have shown that adequate intake of calcium also controls weight and lowers blood pressure.
Some calcium-rich foods are cheese, milk, yogurt, tofu, black molasses, collard greens, spinach, sesame seeds, sardines, turnip greens and the scallops.
EmoticonEmoticon