|

Author:
Jay Bauder

There are several essential nutrients missing from the diets most people eat. Replacing them with vitamin supplements doesn't make up for the synergistic effects of nutrients found in food.

Fiber

Fiber is the indigestible part of vegetables, fruits, and whole grains. Whole grains and cereal fiber can lower your heart disease risk by 30%. To increase the fiber in your diet to the recommended 14g for every 1,000 calories eaten, have a 1/2 cup serving of Fiber One cereal and add more beans to your diet with lentil soup. Use whole grain bread and add some fruit and vegetables to your meals.

Magnesium and Potassium

Magnesium and potassium are linked to blood pressure control, protection from osteoporosis, heart disease, diabetes and stroke. To add magnesium, have a half-cup of bran and cooked spinach daily. For potassium, eat sweet potatoes, white potatoes, white beans and bananas.

Calcium

Calcium provides the raw material for building your teeth and bones. It prevents bone-thinning osteoporosis, contributes to healthy blood pressure, and can reduce the risk of colon cancer. To have the right amount in your diet, drink three glasses of low-fat or fat-free milk every day, or have eight ounces of fat-free yoghurt and 2-3 ounces of low-fat cheese each day.

Vitamin A

Vitamin A cares for and maintains our eyes, the linings of the respiratory, intestinal and urinary tracts, and the quality of our skin. To add more vitamin A to your diet, add darkly-pigmented foods to your daily diet. These include carrots, spinach, kale, winter squash, and a medium baked sweet potato. They do not include lettuce and french fries.

Vitamin C

Vitamin C is necessary for our body to create collagen, a glue that holds our skin, bones, blood vessels and skin together. It also helps to make brain chemicals, neutralize damaging free radicals, and metabolize cholesterol. Vitamin C may also help the heart and reduce arthritis and diabetes. To add vitamin C to your diet, simply add a glass of orange juice or an orange every day. Other helpful foods with vitamin C are kiwifruit, cantaloupe, Brussels sprouts, strawberries, red or green bell peppers, and broccoli.

Vitamin E

Sufficient vitamin E also neutralizes free radicals to protect cells from damage, plays a role in the immune system, can help prevent the common cold, and can lower the risk of Parkinson's disease. Foods healthy in vitamin E include almonds, sunflower kernels, and sunflower oil in salad dressings, which helps you gain the nutrients from the vegetables and carry the vitamin E into the bloodstream.

About the author:



Jay is the web owner of http://www.weight-loss.biz/weight-loss-program/ Weight Loss Program, a website that provides information and resources on nutrition, weight loss programs, and fitness. You can also visit his website at: http://www.diet-pill.info/south-beach-diet/ for South Beach Diet

| Article Keywords: Nutrient Basics

A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Nutrient Basics... How Do I Know Which Vitamins To Take? Vitamins and minerals are found in the foods you eat. Your body needs them, in different proportions, to grow, respond to disease, and remain active and healthy. If you eat a balanced diet each day and keep in perfect health, you may have little need for taking vitamins. Many people, however, do not eat a balanced diet. We are too busy, we don’t like the taste of vegetables, we’re trying to lose weight—there are many reasons for not eating properly and most of us succumb to them at some time. Because of our hectic lifestyle, we may skip a meal completely, or eat sweets and snacks instead of a nutritious meal. It is important to assess your diet—is it balanced; does it include the five food groups, and fats, in the proper proportions, according to USDA guidelines? Do you eat three meals a day and include only healthy snacks between meals? Do you eat between four and six servings of fruit each day? Do you consume adequate protein? Are you at the recommended weight for your height and age? Few people can claim perfect health, including being born into a family where everyone else is healthy. Most of us have some health issues at times, such as allergies, psychological issues, colds and flu. Many of us either battle or are at risk for a major illness or disease. And yet we all wish to remain as healthy as possible. What can you do if your diet is less than perfect, and your health and/or family history is less than perfect? One remedy is to complement your diet with vitamins so you still get the vitamins your body needs. But with all the vitamins available, it can be difficult to know which ones and how much you should take. Yet you know you owe it to yourself and your family to stay as healthy and active as possible. Although it may seem complex, deciding which...