Healthy diet is those that contain large amounts of fruits, vegetables, grains and dairy products without fat or low fat. They also contain lean meat, poultry, fish, beans, eggs and nuts, and low in saturated and Tran’s fats, cholesterol, salt (sodium) and sugar added. What nutrients and minerals essential for our health and welfare? Consider these nutrient-rich foods when you are determined (or) to increase the intake of vitamins and minerals. Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and green vegetables are good natural food sources of vitamin A.

Vitamin B1, also known as thiamine, is essential for the body’s ability to process carbohydrates. Breads, cereals and pasta have a high value vitamin. Riboflavin or B2 found in cereals, almonds asparagus, eggs and meat. Riboflavin is used in the process of the body, including red blood cell production and conversion of food into energy. Niacin, also known as B3, can be found in fat-free chicken, tuna, salmon, turkey, enriched flour, peanuts, and cereal. This helps in digestion and also plays an important role in converting food into energy.

Vitamin B6 can be found in cereals, soy meat substitutes, baked potato with skin, bananas, chicken, roast beef, turkey, eggs and spinach. This is important for a healthy nervous system and helps break down proteins and sugars are stored. Vitamin B12 is needed to make red blood cells and is contained in beef, clams, oysters, crab, chicken, salmon, and soy. citrus fruit, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green peppers, cabbage and spinach contain vitamin C, which is essential to boost the immune system healthy and the right mix of chemical messengers in the brain. Continue Reading