Wellness–Eating Well

Earlier, I posted a food chart, which shows the benefits of the food we eat. Look what I found now–it is worth sharing.

Eating well is one of the keys to living a healthy life, and some foods can be the go-to sources for particular nutrients. Use this chart to remind you of foods with the highest content in a variety of nutrients.

Calcium is key to strong bones and teeth, as well as proper nerve and muscle function, and while milk is instantly considered as a source of calcium, there are many other foods that can help you get the calcium you need: Milk, other dairy products, Cornmeal, Wheat flour, Collards, Rhubarb, Sardines, Spinach, Soybeans, Turnip greens, Salmon, canned with bone, Kale

Vitamin C helps your body repair itself, fight off diseases and infections and even has shown some indications of fighting off cancer. Here are some of the foods that pack the highest Vitamin C punch: Oranges/orange juice, Peppers (sweet and chili), Grapefruit juice, Papayas, Strawberries, Broccoli, Brussels sprouts, Peas, Kiwi fruit, Sweet potato

Fiber keeps digestion on track and has been shown to help prevent heart attacks, intestinal problems and several types of cancer: Barley, Bulgur, Beans, Peas, Wheat flour (whole-grain), Oat bran, Dates, Tomato products, Raspberries, Cornmeal, Artichokes

Anti-oxidants are chemicals that may help prevent a host of ailments including cancer, heart disease and Alzheimer’s: Beans, Blueberries, Cranberries, Artichokes, Blackberries Prunes, Russet potatoes, Pecans, Apples, Cinnamon

Folic acid promotes cell division and growth, red cell development and helps prevent some birth defects and can help reduce the risk of some types of cancer.: Turkey/chicken giblets, Lentils, Cowpeas/Black eyed peas, Orange Juice, Beans (specifically kidney, pinto, navy), Chickpeas, Okra , Spinach, Asparagus, Beef liver.

Iron helps carry oxygen through our bodies. If you don’t get enough you can become anemic, which will make you feel tired, and weak.: Mollusks, clams, Turkey or chicken giblets, Enriched whole wheat flour, Enriched rice, Soybeans,Tomato products, Spinach, Liver, Beef, Jerusalem-artichokes, raw, Baking chocolate, unsweetened squares.

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Source: USDA National Intitute of Health

This was first published in The D Spot on 6 August 2007.

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