What foods are rich in calcium?
If you don’t drink milk, it’s a challenge to get enough nutrients to have a balanced diet.
Food sources: meat, poultry, fish, eggs, nuts, seeds, legumes, dried beans and tofu.
It is needed to grow and repair cells and make antibodies, enzymes, and special transport proteins that carry chemical massages throughout the body.
Food sources: meat, poultry, seafood, nuts, seeds, whole grains, dried beans and lentils.
It builds bones and teeth, supports cell growth and repair, and is needed for energy production.
Food sources: green leafy vegetables (spinach, silver beet, kale), carrot, potato, sweet potato, pumpkin, tomato, cucumber, zucchini, eggplant, beans and peas, avocado, apple, orange and the banana.
It is needed to activate cells and nerves. It maintains fluid balance and helps muscle contraction and blood pressure regulation.
Food sources: lean meats, poultry, fish, shellfish, legumes, nuts, whole grains and whole grains.
It helps in wound healing and development of the immune system and other essential functions in the body, including taste and smell.
Food sources: fish, shrimp, other seafood, iodized salt and commercial breads.
Brain development is required for normal growth and is used by the thyroid gland to produce the hormone thyroxine, which is required for growth and metabolism.
Food sources: eggs, oily fish, nuts, seeds. (The body can make vitamin A from beta-carotene found in orange and yellow vegetables and green leafy vegetables.)
Antibody production requires maintaining healthy lungs and intestines and good vision.
Vitamin B2 (riboflavin)
Food sources: bread and whole grains, egg whites, green leafy vegetables, mushrooms, yeast, meat.
It is necessary to release energy from food. Supports vision and healthy skin.
Getting vitamin B12 (cobalamin)
Food sources: Meat, eggs and most foods of animal origin, some fortified plant-based milks and fortified yeast spreads (check the label.)
It takes DNA (your genetic code), myelin (which insulates nerves), and some neurotransmitters needed for brain function to make red blood cells.