All the nutrients we derive from these food groups work together and each one is vitally important for keeping us in a healthy state. The inadequecy of any of the nnecessary nutrients may lead to ill health. These nutrients also have a very important role in the preventive aspect because they help to strengthen our immune system and prevent the outbreak of many diseases.
As per the recommendations by the World Health Organization (WHO), the consumption of carbohydrates should be enough to provide 55% to 75% of the total energy requirements, proteins 10% to 15% and fats 15% to 30%.
Rich Sources of Carbohydrates, Fats, Proteins, Minerals and Vitamins
Whole grains, breads, Potatoes, cereals, flour, cookies, cakes, jams, dried fruits, candies, all types of sugars and syrup
Whole grains and cereals are the best dietary sources of good quality carbohydrates.
Cooking oils and oil based salad dressings, cream, margarine, mayonnaise, fried food items, butter and other spreading fats.
Milk, yogurt, eggs, soya, nuts, seeds, meat, sea foods, chicken and turkey.
Iron: Bananas, carrots, cucumbers, grapes, beets, raisins, figs, soybeans, sunflower seeds, parsley, asparagus.
Calcium: Brown rice, carrot, beans, spinach, raisins, figs, papaya, apricots, garlic, dates, sesame seeds, almonds, cashews, avocado, celery.
Copper: Black strap molasses, legumes, sea foods, bone meal, soybeans, raisins.
Magnesium: Green vegetables, pineapples , tuna, almonds, honey.
Iodine: Mushrooms, oranges, grapes, lettuce, beets, celery.
Chromium: Whole grains, brewer’s yeast, clams, cheese, corn oil.
Manganese: whole grains, leafy green vegetables. bran, bananas, pineapples, egg yolks, beets, asparagus, walnuts, celery.
Phosphorus: Oats, carrots, almonds. Mushrooms, cashews, oats, beans, squash.
Potassium: Rice, mushrooms, bananas, oranges, papaya, raisins, pineapple,
cucumbers, spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery.
Sodium: Wheat germ, sea foods, lima beans, string beans, turnips, raw milk, cheese, cucumbers, beets, okra, pumpkins.
Sulphur: Bran, wheat germ, cucumbers, broccoli, cheese, eggs, cauliflower, nuts, onions, fish, turnips, corn.
Zinc: Brewer’s yeast, sunflower seeds, mushrooms, liver, seafood, soy beans.
Vitamin A: Sweet potatoes, carrots, milk, eggs, liver, beef, fish, spinach.
Vitamin B6: Chick peas, liver, fish, beef, poultry.
Vitamin B12: Animal products, clams, tuna, beef liver, trout, Salmon.
Vitamin C: Citrus fruits, sweet red peppers, kiwi fruit, broccoli.
Vitamin D: Cord liver oil, sword fish, salmon, mackerel, fortified foods like milk, yogurt etc.
Vitamin: Wheat germ oil, almonds, sunflower seeds.
Vitamin K: Green leafy vegetables such as collard greens and spinach, kale, beet, greens, turnip, mustard.
Research has shown that most of our modern day diseases like high blood pressure, diabetics, stroke, heart disease etc., have a direct link to a faulty diet and lifestyle. Consider the sayings “ Treat our body like a temple ” and “Reasonable Caring of Oneself is Worshiping”. Keeping yourself healthy will take you a long way in achieving your dreams and goals, and will provide the confidence you need to get there.