vital: Good health? Count to 10.. HERE'S HOW TO GET ALL THE VITAMINS AND MINERALS YOU NEED FROM EVERYDAY FOODS.
HEALTHY levels of vitamin D can decrease the risk of heart attacks and strokes, according to a recent study.
This adds to a growing body of evidence that it is essential for healthy bones, increasing immunity and protecting against cancers.
Vitamin D is just one of many vitamins and minerals essential to staying healthy.
Here are 10 key nutrients and how we can get them naturally from the food we eat.
Can be found in fish, eggs, butter, fortified margarine, dairy products and sunshine. It aids bone and tooth formation, helps maintain a healthy heart and nervous system, and cuts risk of heart disease and some cancers.
Essential for the formation and maintenance of skin, hair and bones, this can be found in yellow or orange fruits and veg, green leafy vegetables, liver and dairy products. If you are lacking vitamin A, you may suffer night blindness, dry scaly skin and tiredness. Serve fruit and veg raw and store them covered and refrigerated.
The best sources are fish, poultry, lean meats, bananas, prunes, dried beans, whole grains and avocados. Helps build body tissue and aids in the metabolism of protein. Serve fruit raw or cooked for the shortest time in a little water, and roast or grill meat. Lack of B6 can result in muscular weakness, skin cracks, anaemia and sometimes convulsions.
Eat plenty of green leafy vegetables, offal, dried peas, beans and lentils to maintain healthy levels. Aids genetic material development and red blood cell production. Signs of deficiency, common in premature infants and pregnant women, include gastrointestinal disorders and anaemia.
Daily portions of citrus fruits, berries and vegetables, especially potatoes and peppers, can ensure healthy levels of vitamin C. Do not store or soak fruit and veg in water, and always refrigerate fruit juices. Vitamin C is essential for the structure of bones, cartilage, muscle, as well as a healthy immune system. It can also help with the absorption of iron. Deficiency can result in swollen or bleeding gums, slow wound healing, fatigue, scurvy, depression and poor digestion.
Can be found in fortified and multigrain cereals, nuts, wheat germ, vegetable oils and green leafy vegetables. Some cereals are also fortified with vitamin E. It helps to protect blood cells, body tissue and fatty acids. Low levels can result in muscular wasting, nerve damage, reproductive failure and anaemia.
Mainly found in meat, seafood and milk products, B12 aids cell development, functioning of the nervous system and metabolism of protein and fat. Roast or grill meat and fish. Vegans who do not eat any animal products may need asupplement.
Sources include milk, yoghurt, cheese, green beans, broccoli, cabbage, soya beans, nuts, bread and any fish where you eat the bones, such as sardines. Calcium helps to build strong bones and teeth and regulates muscle contraction, including heartbeat.
Found in liver, meat, beans, nuts, dried fruit such as dried apricots, whole grains such as brown rice, fortified breakfast cereals, soya beans and most dark green leafy vegetables. Iron helps make red blood cells which carry oxygen around the body.
Eat meat, shellfish, milk and dairy products, bread and cereals to maintain healthy levels of zinc. It helps make new cells and enzymes, to process carbohydrate, fat and protein in the food we eat and with healing.
VITAL INGREDIENTS: These common foods provide all the necessary vitamins and nutrients to keep your body in tip-top shape
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|Publication:||Daily Record (Glasgow, Scotland)|
|Date:||Jan 14, 2008|
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