With so many unhealthy choices available today, it can be hard to know exactly which food to eat. The truth is, your body needs a wide range of nutrients to make sure you are getting enough of these essential nutrients.
These water soluble pigments can be found in red, violet or blue foods like blueberries, red cabbage, cherries, and black rice. Anthocyanins have been shown to repair cells, reduce inflammation, and even fight cancerous tumors.
Your body needs 1,000 milligrams of Calcium each day to preserve the health and strength of your bones, arteries, veins and muscles. High levels of calcium are found in dairy products like milk, cheese, and yogurt. For vegans and vegetarians, kale and tofu can provide an animal-free source of calcium.
Another cancer fighting nutrient, carotenoids also reduce plaque buildup in your arteries and strengthen your mucous membranes to protect your body from germs and your vision from macular degeneration. Not all carotenoids are the same, so be sure to eat a wide variety of foods including carrots, winter squash, cantaloupe, sweet potatoes, spinach, kale, apricots, red bell peppers, mangoes, brussels sprouts, tomatoes, and watermelon.
In addition to helping you feel full longer, fiber regulates your digestive tract and blood sugar. It also can help prevent heart disease by binding to cholesterol and helping it move safely out of the body. Get the recommended 25 grams of fiber each day, by including barley, oats, beans, lentils, artichoke, pumpkin, sweet potato, apples and raspberries in your diet.
Broccoli, spinach, asparagus, lentils, avocado, papaya, corn, and peanuts all contain high levels of folate which assists in cell division and prevents birth defects when consumed by pregnant women. Eat at least 400 micrograms daily for added protection against heart disease, depression and Alzheimer’s disease.
Meats like beef, fish, seafood, as well as beans, lentils tofu, and fortified oatmeal and cereals provide iron and protect against depression, trouble processing thoughts, and weight gain. You need 18 milligrams per day for your make to make DNA, regulate cell growth, and oxygenate your muscles.
This healthy fat is most commonly found in seafood, but can also be found in walnuts, organic canola oil, and dark leafy greens. Your body needs 1,000 milligrams a day for healthy cell membrane functioning. And to reduce your risk of developing diabetes.
Potassium regulates your body’s levels of sodium, preventing strokes and kidney stones. Eat beets, dates, white beans, lima beans, salmon, mushrooms, chicken breast, clams, potatoes, apricots, avocado, melon, dairy, and oats to reach the daily recommended 3,500 milligrams.
- Vitamin B12
Found in beef, milk, yogurt, eggs, and some seafood and fish, B12 helps you metabolize efficiently and assists your nervous system. It is also required to form new blood cells and oxygenate your blood. Protect against depression, migraines, and eye problems by eating at least 6 micrograms daily.
- Vitamin C
In addition to preventing cancer and reducing wrinkles, vitamin C helps your body produce neurotransmitters, heal wounds, and metabolize protein. Get the recommended 60 milligrams of vitamin C each day by eating citrus fruits, brussels sprouts, bell peppers, broccoli, tomatoes and cabbage.
- Vitamin D
In addition to dairy products, Vitamin D can be found in sardines, wild salmon, tuna, and eggs. Just 400 IU daily helps your bones stay strong and can prevent cancer from spreading.
- Vitamin E
Protecting your body from cancer, UV radiation, and pollution, Vitamin E is a powerful antioxidant and helps boost your immune system. Reach the recommended 30 IU by eating kiwi, mango, olive oil, spinach, sunflower seeds and nuts.
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