Essential Ingredients of a Healthy Diet

Research proves that a healthy diet should comprise of veggies, fruits, whole grains, fat-free / low-fat milk and milk products. Besides these a healthy diet should also have lean meat, chicken, fish, bean, egg, nuts, etc.

The diet should be low in content of saturated and Trans fats, cholesterol levels, sodium and sugar. Let us know see which nutrients are important for a healthy diet.

Vitamin A is essential for good eyesight and best working of your resistance and immune system. This vitamin can be found in dairy products, Cod liver oil, sweet potatoes, green veggies etc.

Vitamin B1: This is essential to our ability of processing carbohydrates. Vitamin B1 is present in whole grain products.

Vitamin B2 is found in cereals, eggs, almonds, meat and asparagus. It’s is key for many functions of the body.

Vitamin B3 is available in chicken, salmon, tuna, turkey, peanuts, cereals etc. This vitamin helps in digestion and it plays an important role in changing food to energy.

Vitamin B6 found in cereals, soy-based products; bake potato along with skin, banana, lighter meat spinach and eggs. Essential for a fit nervous system, and also in the break down process of proteins and sugars.

Vitamin B12 helped in creating RBCs, found in clams, beef, mussels, salmon, crabs, soybean and poultry.

Vitamin C found in citrus fruits, berries, potato, tomatoes, broccoli, potatoes, cauliflower, sprouts, bell peppers, spinach and cabbage. Vitamin C helps in creating a healthy immune system and also in sending chemical messages to the brain.

Vitamin D is available in milk, cereal and cheese; our body can also receive it from sunlight. Used to maintain healthy bones and teeth.

Vitamin E works as an antioxidant which is necessary for good skin. You can get it in green vegetables, hazelnut, almonds and vegetable oil, etc.

Folic acid found in grains and cereals as well as green veggies. It is essential for cell growth, prevention of birth related defects, it encourages a healthy heart, it also helps in formation of RBCs.

Iron is available in green vegetables, shellfish, beans, poultry, red meat, soy based foods, etc. Iron helps in transporting oxygen to our entire body.

Potassium is in potato, Broccoli, prune, orange, green veggies, banana, tomato and raisins. It helps our nervous system as well as functioning of our muscles.

Carbohydrates give energy to the body and good for our nervous system. Complex carbs are a great option to stabilise blood sugar. You can find it in Whole grain products, legume, and starch vegetables.