Making good food selections can improve your overall health and reduce the risk for long term health complications. Leafy green vegetables, fish, soy-containing foods and fruits are some healthy options that will provide you with needed vitamins and minerals.
B Vitamins
Several B vitamins play an important role in your overall health and wellness. Vitamin B1, also known as thiamin, maintains your energy, supports heart and nervous system function. An inadequate B1 supply can cause nerve damage to occur. Some vitamin B1 is stored in your body, but more is gained from dietary intake. Some very good sources of vitamin B1 are romaine lettuce, spinach, tuna, green peas and eggplant.
Vitamin B2, or riboflavin, helps protect your cells from damage, keeps your heart healthy and keeps the levels of other B-vitamins in normal range, according to George Mateljan, in his book titled, The World's Healthiest Foods. Foods rich in vitamin B2 are broccoli, yogurt, eggs, calf's liver and asparagus.
Vitamin B6 helps the normal breakdown of sugar and starches, supports your nervous system and maintains normal hormone balance. Feeling tired, having eczema and being anemic may be indicators your vitamin B6 level is low. Foods rich in this vitamin are spinach, bell peppers, garlic, tuna and bananas, to name a few.
Vitamin B12 is another vitamin important for normal nerve function. Vitamin B12 supports red blood cell production and prevents anemia. Vitamin B12 helps your cells metabolize protein, fat and carbohydrates. Sardines, shrimp, scallops and grass-fed beef are very good sources of Vitamin B12.
Many cereals and some breads have B vitamins added, notes MedlinePlus.
Vitamin C
Consuming vitamin C helps iron absorption, lowers your cancer risk and protect your cells from free radical damage. Poor wound heeling, lung problems and frequent colds can be associated with low vitamin C levels, claims Mateljan. Age and health status determines how much vitamin C you should consume a day. For example, a 30-year-old male needs 90 mg a day and a lactating female needs 120 mg a day. Excellent sources of vitamin C include bell peppers, parsley, strawberries, romaine lettuce, kiwifruit and oranges to name a few.
Vitamin K
Vitamin K helps your body fight against osteoporosis, or bone loss. This vitamin also prevents cell damage and encourages normal blood clotting. Large amounts of bruising and bleeding may be an indicator that your vitamin K is low. Fresh foods hold the highest amount of vitamin K. Collard greens, cabbage, green beans and tomatoes are excellent sources of vitamin K.
Magnesium
Also known as a macromineral, magnesium helps keep your bones strong and muscles and nerves relazed. Low levels of magnesium can cause muscle weakness, tremors, spasms, high blood pressure, heachaches and unstable blood sugars, states Mateljan. Foods rich in magnesium are swiss chard, spinach, broccoli and summer squash.
Selenium
Selenium, found in crimini mushrooms, cod, shrimp, tuna, eggs and turkey, ideally is consumed in small amounts each day. Selenium protects your cells form free radicals, helps thyroid hormone production and reduces the risk for joint inflammation. Selenium also is associated with reducing the risk for cancer and heart disease. Other foods rich in slelenium include tofu, spinach, low-fat cheese, garlic and brown rice.
References
- "The World's Healthiest Foods"; George Mateljan; 2007
- MedlinePlus: B Vitamins
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