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Diet Guide: The Crucial Nutrients Found in Leafy Greens, Lean Meats, and Citrus Fruits

Although using supplements to meet your daily vitamin and mineral needs has become very popular, there is no substitute for eating a well-balanced meal that meets all of your nutritional needs.

Vitamins A, B2, B9, C, calcium, iron, magnesium, potassium, zinc, selenium, omega-3 fatty acids, probiotics, and prebiotics can all be found in a healthy quantity of fruits, vegetables, lentils, meats, fish, eggs, nuts, seeds, and yoghurt.

Vitamin A

Vitamin A is necessary for healthy skin, eyes, and immune systems. Egg yolks, dairy items like cheese and milk, and liver (chicken and mutton) are good sources of vitamin A if you’re not vegetarian. Carrots, sweet potatoes, and spinach are excellent vegetarian sources of vitamin A.

B2 vitamin

Red blood cell generation, energy production, and skin health are all aided by vitamin B2. It is present in eggs, lean meats like chicken, and dairy products like milk, yoghurt, and cheese.

Vitamin B9

Pregnant women especially need vitamin B9 since it is essential for DNA synthesis and cell division. Leafy greens like spinach, beans (lentils, chickpeas), and avocados are foods high in vitamin B9, often known as folate.

Vitamin C

Strong antioxidant vitamin C helps the body absorb iron, strengthens the immune system, and maintains healthy skin. Vitamin C is abundant in bell peppers, kiwis, strawberries, broccoli, and citrus fruits including oranges, lemons, and grapefruits.

Calcium

To maintain bone strength, the National Institutes of Health advises eating foods high in calcium on a regular basis. The most well-known calcium sources are dairy products, such as cheese, yoghurt, and milk.

Iron

Iron is necessary for the blood’s oxygen transfer and energy maintenance. Chicken and red meat are good sources of iron. Lentils, chickpeas, spinach, and tofu are excellent sources of iron for vegetarians.

Magnesium

Magnesium is necessary for healthy bones and supports hundreds of bodily functions, including neurone and muscle function.

Leafy greens like spinach and kale, whole grains like brown rice and oats, nuts like cashews and almonds, and seeds—especially pumpkin seeds—will help you get more magnesium.

Potassium

Potassium promotes cardiac health, maintains fluid balance, and facilitates muscular contraction.Spinach, sweet potatoes, avocados, and bananas are among the foods that are high in potassium. Beans, tomatoes, and oranges are further sources.

Zinc

Zinc is essential for wound healing, protein synthesis, and immunological response. Animal-based foods like chicken and mutton, shellfish like oysters and crab, legumes like lentils and chickpeas, seeds like sesame and pumpkin, and nuts are good sources of zinc.

Selenium

Antioxidant selenium promotes immune system and thyroid function. Brazil nuts are one of the best sources of selenium; just a few nuts a day can meet your daily needs. Whole grains, eggs, sunflower seeds, and seafood (such as prawns and tuna) are other sources.

Omega-3 fatty acids

Omega-3s are particularly crucial for brain function and can lower the risk of chronic illnesses like heart disease. Additionally, heart health, cognitive function, and inflammation reduction all depend on omega-3 fatty acids.

Probiotics

Probiotics are found in fermented foods including kombucha, miso, and yoghurt. These foods aid in the growth of beneficial bacteria in your stomach.

Prebiotics

Prebiotics support the development of beneficial gut flora and enhance immunological and digestive processes. These are present in whole grains, asparagus, garlic, onions, leeks, and bananas.

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