One of the easiest ways to get our fill of healthy goodness is through these 8 nutrients

Your body LOVES vitamins and nutrients! Each meal you eat, particularly wholesome, nutritious foods, are packed with essential vitamins and minerals that help keep you healthy and energised. Here are eight of these fantastic food friends that you can easily find in everyday grocery items. 

Nutrients are parts of food that your body needs to grow, stay healthy, and keep you energised. They’re important for things like building strong bones, healing cuts, and supporting your immune system.

Quick Read:

• Vitamin C: Strengthens your immune system and helps your body heal faster.
• Calcium: Builds strong bones and teeth while supporting muscle function.
• Iron: Helps to boost energy levels by helping your body produce red blood cells, which carry oxygen throughout your body.

Vitamin C 

This vitamin is necessary for healthy skin, bones, teeth and gums. It also helps to fight infections and improves the way your body absorbs iron. Stock up on Vitamin C by adding berries, kiwi fruit, melons, spinach, peppers, green vegetables, and citrus fruit to your grocery shopping list.

Vitamin E

Good sources of Vitamin E include vegetable oils, nuts, seeds, wholegrains, and green vegetables. Vitamin E is popular for good reason as it helps to protect your body’s cells from damage by acting as an antioxidant. It also works well in combination with Vitamin C, as it boosts its ability to protect your cells and give support to your immune system. 

Folate

A B-vitamin, folate assists in reducing the risk of foetal spina bifida during pregnancy and helps to lower the risk of heart disease. We all need folate for healthy blood and nerve function. Foods that contain folate include wholegrain bread and cereals, green vegetables, and orange juice.

Magnesium

Magnesium is a mineral that helps the body convert food into energy. It works hand-in-hand with calcium to support muscle and nerve function and plays a vital role in keeping bones strong and rigid. Fill up on wholegrains, green vegetables (like spinach), nuts, seeds, fish, dried fruit, and bananas. These foods help keep your body working and performing at its best while supporting bone health and energy production.

Processed foods not only extend the shelf life, but they extend the waistline as well.
– Karen Sessions (author)

Potassium

The power of potassium! It’s truly a powerhouse. This mineral is a dynamo at regulating blood pressure, maintaining a steady heartbeat, and making sure nerves and muscles function properly. Moreover, it’s important for balancing fluids in the body and preventing muscle cramps. You can find potassium in an assortment of of everyday foods, including fruits like bananas, oranges and avocados, nuts such as almonds, vegetables like potatoes, spinach, and tomatoes, wholegrains, as well as meat and dairy products. 

Selenium

Most people don’t really know about selenium, but it’s an important mineral. It’s a key player in lowering your risk for cancer and assists with reproduction and thyroid function (which helps to regulate your metabolism). Nuts contain a good amount of selenium, as well as wholegrains, fish, and meat. Even though your body only needs small amounts, you should still aim to get enough selenium through these foods to keep yourself healthy.

Calcium

We’ve all heard of calcium from the time we were children! One of the most known minerals, calcium helps to build strong bones and teeth. It’s also instrumental in helping to prevent osteoporosis. Find calcium in milk, dairy foods, sardines, nuts, bread, and green vegetables. 

Iron

Mighty iron… we need iron to form haemoglobin in our red blood cells. Haemoglobin is a protein that carries oxygen in your body and gives blood its red colour. For good doses of iron, turn to wholegrain versions of rice, bread and pasta, as well as cereals and pulses that have been iron-fortified. Let’s not forget other iron friendly-foods like green vegetables, dried fruit, oily fish, and meat. 

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