| You can exercise for as much as you can but if you | | | | helps produce and maintain the new cells in the body. |
| do not have a balanced diet, it would be all for | | | | It is responsible for the cell division and growth like |
| nothing. In order for one to become a healthy | | | | that of the infancy and pregnancy stages. Folate is |
| individual, he must have the right intake of food on a | | | | required to produce DNA and RNA which are the |
| daily basis. It is important that he knows what the | | | | cell's building blocks. Folate can be found in breakfast |
| important vitamins and minerals are. There's also an | | | | cereals, beef liver, cowpeas, spinach, asparagus, rice, |
| advantage if he knows what specific nutrients can be | | | | spinach, green peas, broccoli, avocado, peanuts, |
| found in a particular food. 1. Calcium Calcium is the | | | | lettuce, wheat germ, tomato juice, orange juice, |
| most abundant nutrient in the body. It has important | | | | turnip, bread, eggs, cantaloupe, papaya and banana. 4. |
| functions. A majority of it is stored in the teeth and | | | | Iron Iron is one essential to human beings because it |
| the bones. That alone shows that calcium supports | | | | integrates the enzymes and protein which maintain |
| the structure of the human body. Some can be | | | | good health. This also transports the oxygen to the |
| found in the muscle, blood and the fluid in between | | | | parts of the human body. If there is a deficiency in |
| the cells. Calcium is needed for the muscles and blood | | | | the oxygen storage to the cells, this could result to |
| vessels to contract and expands. It also helps in | | | | poor functioning, fatigue and decreased immunity. |
| secreting the enzymes and hormones by sending the | | | | Too much iron can lead to toxicity and death. Iron |
| messages all over the nervous system. There must | | | | can be found in chicken, oysters, beef, clams, turkey, |
| be a constant level of calcium in the tissues and the | | | | halibut, crab, pork, tuna and shrimp. 5. Vitamin A |
| body fluid in order for the person to function | | | | Vitamin A play important role in bone growth, vision, |
| effectively. Calcium can be found in yogurt, sardines, | | | | cell division and reproduction. It helps in regulating the |
| cheese, milk, tofu, orange juice, salmon, pudding, | | | | immune system which fights off and prevents |
| spinach and turnip. 2. Chromium Chromium is a mineral | | | | infection by destroying the harmful virus and bacteria. |
| that enhances the insulin action in the body. It is a | | | | It also helps the mucous membranes and the skin to |
| hormone that is critical to the storage and | | | | function as a barrier. Vitamin A can be found in liver, |
| metabolism of fat, carbohydrates and protein. It is an | | | | milk, cheese, carrots, spinach, kale, vegetable soup, |
| active ingredient in the glucose and is directly involved | | | | cantaloupe, apricots, papaya, mango, oatmeal, peas, |
| with the metabolism process of fat, carbohydrates | | | | tomato juice, peaches, pepper. 6. Vitamin B12 helps in |
| and protein. Chromium can be found in broccoli, grape | | | | maintaining the red blood cells and nerve cells. It is |
| juice, muffins, potatoes, garlic, basil, beef cubes, | | | | also needed to produce DNA because it contains |
| orange juice, turkey breast, wheat bread, red wine, | | | | metal cobalt. Vitamin B12 can be found in fish, poultry, |
| apple, banana and green peas. 3. Folate Folate is | | | | eggs, meat, milk and liver. |
| water-soluble Vitamin B and is the synthetic form | | | | Mario Churchill is a freelance author and has written |
| found in added and supplemented fortified foods. It | | | | over 200 articles on various subjects. |