About Healthy Nutrition
The Elements of a Healthy Diet
Sources: Dairy products, leafy green vegetables, nuts, root vegetables, broccoli and tofu.
Function: Necessary for hormones and muscles and for blood pressure and blood clotting regulation. Aids nervous system and maintains strong bones and teeth. It helps to metabolize iron.
Sources: Iodized salt, fish and sea food.
Function: Produces hormones for the thyroid gland. It is important for proper growth and development. Lack of iodine in the diet can cause goitre (swollen thyroid gland) and mental retardation.
Sources: Organ meats (liver and kidneys), pulses, broccoli and dark green vegetables, nuts, egg yolks, red meat, beans, shellfish and molasses. "Iron helpers" such as guava, oranges, lemon or other Vitamin-C sources increase absorption. "Iron blockers" like tea and coffee reduce absorption.
Function: Necessary for production of haemoglobin, protection of immune activity and to supply oxygen to cells.
Sources: Avocados, leafy green vegetables, bananas, dried fruits, fruit and vegetable juices, soya, potatoes, nuts and molasses.
Function: Necessary for water balance and protein synthesis, nerve and muscle function.
Sources: Brown rice, soya, beans, nuts, wholegrains and legumes.
Function: Repairs and maintains body cells. Required for transmission of nerve impulses, growth, repair and bone development.
Sources: Organ meats (liver and kidneys), wholegrains, mushrooms, egg yolks and dairy products.
Function: Stimulates insulin activity.
16 December, 2017