> > Healthy Diet Essentials

Healthy Diet Essentials

Posted on September 10, 2011 by adestix style

Healthy Diet EssentialsAccording to the U.S. Department of Agriculture, a healthy diet as one that is in fruits, vegetables, grains, and nonfat or low-fat dairy products, including lean meats, poultry, fish, nuts, eggs and nuts and low saturated fat, trans fat, cholesterol, salt (sodium) and added sugars. But what minerals and nutrients that are important to our health and wellbeing? Consider the nutrient-rich foods when you are looking to increase the intake of vitamins and minerals.
Below list may useful for you and the knowledge about healthy diet essentials  also useful to change your habit. This is very important due to healthy food is  needed to get fit and healthy.
  • Vitamin A is required for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and green vegetables are a great natural food sources of vitamin A.
  • Vitamin B1, also known as thiamine, is essential for the body, to process carbohydrates. Wheat bread, cereals and pastas have high amounts of thiamin.
  • Riboflavin or B2, is found in cereals, almonds, asparagus, eggs and meat. Vitamin B2 is used in many body processes, including converting food into energy and the production of red blood cells.
  • Niacin, also known as B3, is located in a thin, tuna, salmon, chicken, turkey, enriched flour, nuts and cereals. It helps digestion and also plays a key role in converting food into energy.
  • Vitamin B6 is found in cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, chicken and turkey light meat, eggs and spinach. B6 is essential for healthy nervous system and helps break down proteins and sugars are stored.
  • Vitamin B12 is needed to make red blood cells and are found in beef, clams, mussels, crab, salmon, chicken and soy.
  • Vitamin C: Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussel sprouts, red and green peppers, cabbage and spinach, all loaded with vitamin C, which is essential to promote a healthy immune system, and and chemicals messengers in the brain.
  • Vitamin D is found in fortified milk cheese, and cereals, egg yolks, salmon, but can also be produced by the body from sun exposure. Vitamin D is needed to process calcium and keep bones and teeth.
  • Vitamin E acts as an antioxidant and is essential for the skin. Eat plenty of green vegetables, almonds, hazelnuts, and vegetable oils such as sunflower, canola and soybeans to get important nutrients.
  • Folic acid is found in cereals and cereal products, beans, lentils and chickpeas, and leafy vegetables. It's important for cell development, preventing birth defects, improve cardiovascular health, and help form red blood cells. Pregnant women need special care to ensure they get enough of it for themselves and their baby grow.
  • Dairy products, broccoli and dark green vegetables such as spinach and rhubarb, and fortified products like orange juice, soy milk, are loaded with calcium. It's very important to help build and maintain strong bones and teeth.
  • Organ meats, oysters, mussels, crabs, cashews, sunflower seeds, wheat bran cereals, whole grain products and chocolate are all high in copper, which helps in iron metabolism and the development of red blood cells. It also helps in the production of energy for cells.
  • Iron is found in green leafy vegetables, nuts, shellfish, red meat, poultry, soy foods, and some fortified foods. Iron is needed to carry oxygen throughout the body by red blood cells.
  • Potassium is found in foods such as broccoli, potatoes (with skin), prune juice, orange juice, green leafy vegetables, bananas, raisins, and tomatoes. It helps the nervous system and muscle function and also helps maintain a healthy water balance in the blood and tissues.
  • Red meat, cereals, oysters, almonds, peanuts, beans, soy and dairy products are important food sources of zinc. Zinc helps the body's immune function, reproductive capacity, and the nervous system.
  • Proteins are the main component of muscles, organs and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need to maintain the integrity of the cell. Is found in foods such as nuts, milk and meat.
  • The main function of carbohydrates to provide energy to the body, especially the brain and nervous system. Complex carbohydrates are the best choice to maintain stable blood sugar levels. Breads and cereals, legumes and starchy vegetables are good sources of complex carbohydrates.
  • Essential fatty acids play a role in many metabolic processes, and no evidence suggests that low levels of essential fatty acids, or the wrong kind of balance between the essential fatty acids, may be a factor in a number of diseases. Good sources are fish and shellfish, flax seed, canola oil, pumpkin seeds, sunflower seeds, vegetables and nuts.
Although this list is incomplete, may a good base to build knowledge, healthy and balanced diet.


Category Article , , , , , ,
Powered by Blogger.