Do you know the seven colors in the rainbow? Yes, I bet you can probably even recite them while asleep. Exaggeration aside, similar to knowing these basic things, we should more importantly keep in mind the essential nutrients our body should have. There are only seven items, which normally are missing in most people's diet.
Let's go through the following list. For everyone's benefit, I have placed symbols after each and arranged them in an order that is helpful to be easily remembered:FACE Cak Mg. Easy right? You bet.
Here we go:
1. Fiber (F)
Benefits; helps lower cholesterol and improve bowel regularity; lowers the risk of heart disease, diabetes and some cancers
Found in: Green leafy vegetables, grains, beans and produce
2. Vitamin A (A)
Benefits: Promotes good vision, healthy immunity and tissue growth (Beta-carotene)
Found in: Sweet potatoes, carrots, spinach, winter squash and fortified cereals
3. Vitamin C (C)
Benefits: Shortens the duration of colds symptoms, boosts the growth of bones and tissues and as an antioxidant, helps protect cells from damage (boosts immune system)
Found in: Common fruits and vegetables
4. Vitamin E (E)
Benefits: Keeps good immunity, healthy skin and good vision and also reduces plaque buildup in blood vessels
Found in: High-fat healthy food such as almonds, hazelnuts, sunflower seeds and oils (e.g. safflower and sunflower oil)
5. Calcium (Ca)
Benefits: Strengthens bones, maintains muscle function and heart rhythm and prevents high blood pressure
Found in: Dairy products, salmon and tofu
Tip: Make sure you have enough Vitamin D, else your body can't absorb calcium no matter how much you take in.
6. Potassium (K)
Benefits: Lowers blood pressure and supports fertility, muscle and nerve functions
Found in: Banana, potatoes, sweet potatoes
7. Magnesium (Mg)
Benefits: Prevents osteoporosis, high blood pressure, diabetes, muscle cramps and heart disease
Found in: Spinach beans, peas, and nuts (almonds)
So head now to a grocery store or market nearest you. Fill your cupboard and fridge with these valuable substances and let's altogether live a healthier diet and lifestyle!