The science of nutrition can be complicated, but a general understanding of what nutrients are most important for good health is relatively simple. A diet that contains a variety of fruits, vegetables, grains, dairy and meat, with limited “junk” foods, is the best way to ensure a healthy diet.
Nutrients from the food we eat are a vital component to maintaining good health, both inside and out. The following are the key nutrients we need to eat and the best way to make them a part of our daily diet.
VITAMIN A
Keeps your skin smooth and the lining of your mouth, nose, throat, lungs and intestines healthy. Vitamin A is also needed for healthy eyes as it forms the part of the eye that helps you see in dim light.
BEST FOODS TO EAT – Dark green and orange vegetables and fruits like carrots, kale, turnip greens, broccoli, red and green peppers, pumpkin, sweet potatoes, cantaloupe and peaches. Animal foods like eggs, milk, cheese and liver are also good sources.
B VITAMINS
There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use energy you get from food. Some of the B vitamins are also important in helping the body use protein from your diet to build new cells and tissues. It’s important to eat a wide variety of foods in order to get enough of the B vitamins.
BEST FOODS TO EAT – Animal products like pork, chicken, turkey, eggs and fish are the best sources. Whole grain foods like brown rice, whole wheat bread, and oatmeal are also good sources of B6. Other plant sources like soy beans, peanuts, and walnuts are also filled with this B vitamin.
VITAMIN B12 is needed for healthy blood. This vitamin is only found in animal products, therefore, if you’re a vegetarian and don’t eat animal foods like eggs, milk or cheese, you may need to take a supplement for this vitamin.
VITAMIN C
Helps to heal cuts, wounds, and burns, and also helps form a cement-like material between our cells. If we don’t get enough Vitamin C, this “cement” loses strength and causes bleeding – typically in our gums or as bruises. Getting enough Vitamin C has also been shown to prevent certain types of cancers. Vitamin C is not stored in our bodies so when we eat to much of it, our bodies naturally get rid of it through urine. Because of this, it is important to eat some Vitamin C every day!
BEST FOODS TO EAT – Fresh fruits like oranges, lemons, limes, grapefruit, cantaloupes, mangoes and papayas. Vegetables such as green peppers, plantains, broccoli, kale, and spinach are also good sources of Vitamin C.
CALCIUM
A mineral that is very important for building strong bones and teeth. A small amount is needed to help our heart, nerves, and muscles work. If we don’t eat enough calcium every day, it is taken out of our bones. Over time, this can cause brittle bones and curvature of the spine.
BEST FOODS TO EAT – Milk (or foods made from milk like yogurt or cheese), leafy green vegetables, tofu, and juices fortified with calcium.
SODIUM
While an important nutrient for keeping a balance in pressure between the inside and outside of our cells, too much sodium can lead to high blood pressure. By using less sodium and salt, our liking for salty foods decreases over time.
TO CUT DOWN ON SODIUM – Read labels to find food with less sodium; taste foods before adding salt and then if needed, add sparingly; use spices instead of salt.
CARBOHYDRATES
Are the body’s main source of energy. Although “carbs” have received a bad rap in the last few years, they are an important part of a healthy diet. There are three different types of carbohydrates: starch, sugar, and fiber. Carbohydrate rich foods are usually low in calories, but when we add fat to these foods, it adds extra calories and therefore can add extra weight. It’s also important to stay away from highly refined carbohydrates like white rice, white bread and sugar as these typically have little extra nutritional value and get burned up quicker by the body, therefore causing you to be hungry sooner than if you had eaten whole grain bread, brown rice, or fruit sugars.
BEST FOODS TO EAT – Brown rice, whole grain breads, fruits, vegetables, high d fiber cereals with low added sugar.
FOLIC ACID
Important for making blood and building cells. Also very important to have adequate amounts before and during pregnancy to help the fetus develop properly.
BEST FOODS TO EAT – Many plant foods like leafy greens, broccoli, corn, whole grains, lentils, kidney beans, nuts, eggs, cheese, and milk.
IRON
An important mineral that is part of our red blood cells. It’s needed to carry oxygen from our lungs to our cells, muscles and organs. If we don’t get enough iron, enough oxygen will not be delivered to our muscles and organs, leading to fatigue and weakness.
BEST FOODS TO EAT – Iron from red meat, poultry and fish are best absorbed by our bodies. Eggs, clams, and oysters are also good sources of iron. Foods like soybeans, spinach, and leafy green vegetables are also good sources of iron but our bodies don’t absorb the iron as well from these foods. It’s best to eat these foods with foods rich in Vitamin C.
PROTEIN
Almost all the parts of our bodies are made up of protein: skin, blood, hair, organs, and muscles. Protein is needed for cells to grow, repair and replace healthy cells and tissues. Protein is made from chains of amino acids and our bodies can make most of these. However, there are a few amino acids that we can’t make, so we must get them from foods that we eat.
BEST FOODS TO EAT – Fish, chicken, beef, pork, eggs, milk, cheese, yogurt, nuts, seeds, grains, beans, and brown rice.
FAT
Fat is found in many foods and is an important source of calories. One gram of fat supplies 9 calories – more than twice the amount from carbs or protein. There are two basic types of fat:
Saturated fat – usually hard at room temperature and found in meats, whole dairy products, tropical oils, and some margarines and shortenings. Eating too much saturated fat can increase chances of getting heart disease by increasing blood cholesterol.
Unsaturated fat – usually liquid at room temperature, it’s found in most vegetables, except coconut or palm kernel oil. Eating foods containing “polyunsaturated” and “monounsaturated” fats doesn’t increase the chances of getting heart disease. However, like all fats, there are 9 calories for every gram. Eating too much of any fat can cause weight gain.
TIPS FOR REDUCING FAT INTAKE
Read and compare food labels to find foods that have the least amount of fat.
Eat more vegetables, fruit, breads, rice, pasta, and cereals.
Use less butter, oil, and margarine, trim excess fast from meats, take skin off of poultry, and eat low-fat versions of milk and cheese.
