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Nutrients rich food

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Nutrients rich food

A nutrient-rich food contains many vitamins and minerals and less in calories. Vitamins and minerals nourish your body and help to keep you healthy and reduce your risk for Chronic diseases. High-calorie, low-nutrient foods contributes to weight gain and chronic diseases such as diabetes and heart disease.

  • Fresh fruits and vegetables, legumes, nuts and seeds, whole grains, lean meats and fish and low-fat milk products are excellent sources of Nutrient-rich food.
  • Added sugar, sodium (salt), saturated fat or trans fat, Beverages, are rich in calories and less in nutrients which may effect your body in long time.

Food sources with nutrients are in daily dose required for the body

  • Calcium – It is essential for the development and maintenance of strong bones and teeth, where about 99% of thebody’s calcium is found. Calcium also helps the heart, nerves, muscles, and other body systems work properly.
    • Calcium rich food are Low fat and fat free dairy and dairy substitutes, broccoli, dark leafy greens, sarines.
  • Potassium – It is also an electrolyte, a substance that conducts electricity in the body, Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.
    • Potassium rich food are Bananas, Cantaloupe, raisins, nuts, spinach and other dark greens, fish.
  • Fiber – Insoluble foods does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.
    • Legumes, Whole grain foods and brans, colorful fruit and vegetables, apples,  strawberries, carrots, raspberries, seeds.
  • Magnesium – Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
    • Spinach, black beans, almonds, peas
  • Vitamin A – Aantioxidant form of vitamin A, carotenoids (like beta-carotene), which are then converted to retinol in the body. Helpful in good vision of eye.
    • Egg, milk, carrots, sweet potatoes, apple, leafy vegetables.
  • Vitamin C –  Vitamin C, also called ascorbic acid, is important to many functions in the body. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol.
    • Oranges, strawberries, tomatoes, kiwi, broccoli, red and green peppers.
  • Vitamin E – It is a fat soluble antioxidant, Antioxidants remove free radicals — the unstable compounds that damage the cell structure.
    • Avocodos, nuts, seeds, whole-grain food, spinach and other dark leafy greens.

 

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