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Nutrition and healthy eating remain such a relevant and recurrent topic of discussion. What foods are healthy and what foods are not? Some part of my brain wants to scream that if it's unprocessed food, then it must be all good for something and someone. So, I suppose the next question to ask yourself is, “which foods are good for by body?” We are not created biochemically equal and for some of us getting the right balance may be quite challenging. Nonetheless, we begin with the basics. A combination of essential macronutrients and micronutrients are important for proper body functioning.
Nutrient | Sources | Function | RDA or AI (adults > 19 years) |
Vitamin A | Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach) | proper vision and organ function | 700–900 mcg |
Vitamin D | Sunlight, fish oil, milk | promotes proper immune function and assists in calcium absorption and bone growth | 600–800 IU |
Vitamin E | Sunflower seeds, wheat germ, almonds | Assists immune function and acts as an antioxidant that protects cells from damage | 15 mg |
Vitamin K | Leafy greens, soybeans, pumpkin | Required for blood clotting and proper bone development. | 90-120 mcg |
Vitamin B1 (thiamine) | Whole grains, meat, fish | Helps convert nutrients into energy | 1.1–1.2 mg |
Vitamin B2 (riboflavin) | Organ meats, eggs, milk | Necessary for energy production, cell function and fat metabolism | 1.1–1.3 mg |
Vitamin B3 (niacin) | Meat, salmon, leafy greens, beans | Drives the production of energy from food | 14–16 mg |
Vitamin B5 (pantothenic acid) | Organ meats, mushrooms, tuna, avocado | Necessary for fatty acid synthesis | 5 mg |
Vitamin B6 (pyridoxine) | Fish, milk, carrots, potatoes | Helps your body release sugar from stored carbohydrates for energy and create red blood cells | 1.3 mg |
Vitamin B7 (biotin) | Eggs, almonds, spinach, sweet potatoes | plays a role in the metabolism of fatty acids, amino acids and glucose | 30 mcg |
Vitamin B9 (folate) | Beef, liver, black-eyed peas, spinach, asparagus | Important for proper cell division | 400 mcg |
Vitamin B12 (cobalamin) | Clams, fish, meat | Necessary for red blood cell formation and proper nervous system and brain function | 2.4 mcg |
Vitamin C (ascorbic acid) | Citrus fruits, bell peppers, Brussels sprouts | Required for the creation of neurotransmitters and collagen, the main protein in your skin | 75–90 mg |
Nutrient | Sources | Function | RDA or AI (adults > 19 years) |
Calcium | Milk products, leafy greens, broccoli | Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction. | 2,000–2,500 m |
Phosphorus | Salmon, yogurt, turkey | Part of bone and cell membrane structure | 700 mg |
Magnesium | Almonds, cashews, black beans | Assists with over 300 enzyme reactions, including regulation of blood pressure | 310–420 mg |
Sodium | Salt, processed foods, canned soup | Electrolyte that aids fluid balance and maintenance of blood pressure | 2,300 mg |
Chloride | Seaweed, salt, celery | Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices | 1,800–2,300 mg |
Potassium | Lentils, acorn squash, bananas | Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function | 4,700 mg |
Sulfur | Garlic, onions, Brussels sprouts, eggs, mineral water | Part of every living tissue and contained in the amino acids methionine and cysteine | None established |
Nutrient | Sources | Function | RDA or AI (adults > 19 years) |
Iron | Oysters, white beans, spinach | Helps provide oxygen to muscles and assists in the creation of certain hormone | 8–18 mg |
Manganese | Pineapple, pecans, peanuts | Assists in carbohydrate, amino acid and cholesterol metabolism | 1.8–2.3 mg |
Copper | Liver, crabs, cashews | Required for connective tissue formation, as well as normal brain and nervous system function | 900 mcg |
Zinc | Oysters, crab, chickpeas | Necessary for normal growth, immune function and wound healing | 8–11 mg |
Iodine | Seaweed, cod, yogurt, seamoss | Assists in thyroid regulation | 150 mcg |
Fluoride | Fruit juice, water, crab | Necessary for the development of bones and teeth. | 3–4 mg |
Selenium | Brazil nuts, sardines, ham | Important for thyroid health, reproduction and defense against oxidative damage | 55 mcg |
Now that you know a little more about certain foods and their components, we can begin tailoring what a balanced diet may look like. Also, we may be able to address some deficiencies. Before we get into the crocks of the matter, let's tell you what foods you should avoid like the plague or be cautious with their intake.
Dump it list:
In upcoming editions, we will address the different types of diets:
For personalized nutritional plans, please contact us for more information.
I wish everyone health.
Kindest Regards
Dr José.