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