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Vitamins and Minerals: What is on your plate today?
As mentioned in past health blogs, the best possible source of the nutrients your body needs comes from the food you eat. How do you know what to eat to get enough of these important nutrients? Here is a list of 5 vitamins and minerals and the foods you need to eat to get your recommended daily intake (RDI). The two biggest super foods for vitamins and minerals are spinach and broccoli, so incorporating these two vegetables into your diet daily will give you a great head start.
Vitamin D
The winter months lack the sunshine filled days of summer and nature’s biggest provider of Vitamin D, the sun. Vitamin D promotes bone mineralization which is essential for strong and hard bones. In order to supplement your bodies’ lack of Vitamin D, try adding soy milk to your daily coffee. Scrambled eggs (including the yolk) will also help to add an extra source of Vitamin D.
Iron
Part of the protein hemoglobin, iron helps give blood that dark red color and helps transport oxygen to our cells. Iron is also important for muscle protein. Lots of green vegetables such as, spinach, broccoli, and green beans will help provide your body this important mineral. Seafood like clams and shrimp are also a great source of iron.
Calcium
Strong teeth and bones are the most widely known benefits of calcium, but calcium does so much more. Calcium helps your body with blood clotting and can make those pesky paper cuts stop bleeding faster. Dairy products like milk, yogurt, and cheese all have high levels of calcium, but don’t discount your meatless alternative for being a great provider of calcium - tofu.
Vitamin C
Your body needs Vitamin C to help your immune system stay strong, but Vitamin C can also help with iron absorption and is an important vitamin for your skin by boosting collagen synthesis. Whip up a healthy breakfast smoothie with kiwi, mango, orange juice, and strawberries to nourish your body. A stir fry dinner of broccoli, red bell peppers, and snow peas is also a healthy mix of vegetables full of Vitamin C.
Potassium
After a big workout at the gym you need to restore your electrolyte balance and prevent muscle cramping and contractions. Load up on Potassium rich foods and you get all those benefits and more. Potatoes, carrots, avocado, watermelon, and banana are all great options to help maintain a healthy level of Potassium in your body.
