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