A healthy meal is a must for having a healthy mind in a healthy body. United States Department of Agriculture gives the full list of the most important and healthy foods that should be consumed. This list consists of low-fat dairy products, whole-grains, several kinds of vegetables and fruits. According to this institute we should avoid any food that contains added sugar, sodium, salt, and fats. In the following list will be given the most important substances that our body needs, and what is more important, where can we can find them.
To begin with, green leafy vegetables, sweet potatoes, olive oil and dairy products contain Vitamin A, which helps us build a strong immune system and better eyesight. In addition, there is the group of vitamins B, such as:
Vitamin B1, helps processing carbohydrates. It can be found in cereals, pastas and whole grain products, which contain high amount of thiamin.
Vitamin B2, contributes in producing red blood cells and turn food into energy. It can be taken with almonds, eggs, meat, and asparagus.
Vitamin B3 converts food into energy, and can be found in fortified cereals, peanuts, chicken, and fish products such as tuna or salmon.
Vitamin B6, aids in breaking down protein chain and sugar, maintains a healthy nervous system. It can be digested with bananas, turkey, spinach, eggs, and baked potatoes.
Vitamin B12, is one of the most important substances ever because it makes possible the creation of red blood cells. It can be found in beef, soybeans, salmon, mussels, and crabs.
Vitamin C is vital for our brain as it sends messengers to it, and helps building a healthy immune system. It can be found in bell peppers (red and green), spinach, cabbage, broccoli, potatoes, tomatoes, red berries, and citrus fruits.
Vitamin D, maintains healthy bones and teeth. It can be found in cheese, cereals, egg yolks, fortified milk and salmon.
Vitamin E is an excellent antioxidant and helps our skin. Consume green loaf vegetables, almonds and hazelnuts, and vegetable oil (soybean, olive, sunflower).
In Thailand most of the pregnant women take into consideration the Folic acid which is important for them as it prevents heart problems and other defects at the baby. It is recommended to consume a lot of cereals and grain products such as, garbanzo, lentil, and dark loaf vegetables.
Calcium helps our bones being resistant and strong. It can be found mostly in dairy products, and fortified products (soy, tofu, orange juice).
Cooper is also important because it helps our body produce red cells and iron. Consume meats, cereals, whole grain, cocoa, crabs, and oysters.
Iron, makes possible the transportation of oxygen all over the body. It can be found in green vegetables, shellfish, soy, red meat, and beans.
Potassium helps nervous system, muscle system, and equilibrium of water in our body. You can ingest it from broccoli, potatoes, prune, orange, bananas, tomatoes, and green vegetables.
Zinc, aids the immune and nervous system. You can find it in cereals, red meat, nuts, soy, and dairy foods.
Protein is the main component of our muscular system, organs and ligaments. Especially young people need a high amount of protein in order to grow. You can find protein in meat, dairy products, and beans.
Fatty acids, if there is any lack of these kinds of acids, then your body tends to suffer from different diseases. It helps in maintaining a general balance in your body. It can be found in loaf vegetables, pumpkin, sunflower, canola oil, shellfish, fish, and walnuts.
Carbohydrates help you providing energy for the nervous system and all the body. They also help in maintaining equilibrium of sugar level. You can consume cereals, starchy vegetables, and legumes.
If you consider following a diet plan with this basis of foods, then it is guaranteed you will assure a healthy body.