It is no secret that a healthy, balanced diet has endless benefits for our health. Knowing in more detail about the amount of vitamins and minerals we need in our diets will only enhance those benefits and decrease out chances of developing deficiencies later on in life. Here is a easy and healthy diet plan for you to follow which explains which vitamins and minerals you need and how best to obtain them; but first, let’s start with some of the foods you should be avoiding:
- High saturated/animal fats
- Refined foods
- White flour
- White sugar
- Carbonated drinks
All of these foods adversely affect the body’s use of minerals and vitamins so be sure to limit these foods from your diet; or if you can, eliminate them completely. Below are some of the vitamins and minerals that are essential for keeping your body, muscles and joints healthy:
Collagen is extremely important in maintaining the structure of bones, cartilage, muscles and blood vessels and in order to produce strong efficient collagen, you require vitamin C. Vitamin C can be found in citrus fruits, tomatoes, potatoes, green leafy vegetables and cauliflower.
Vitamin C is also a strong antioxidant and it capable of regenerating other antioxidants. Antioxidants swoop up free radicals, which is useful in preventing damage to joint surfaces and muscle cell regeneration. These antioxidants are present in fruits and vegetables, them most in the brightly coloured ones!
Healthy magnesium levels are important because it contributes to efficient muscle contractions and the conduction of nerve impulses. Low magnesium levels can actually affect the body’s calcium levels, therefore putting bone health at risk. Magnesium can be acquired from green leafy vegetables, unrefined grains and nuts.
Essential fatty acids reduce the degenerative changes in tissues and cells and help guard against some cancers. These are highly unsaturated fatty acids. They can be found in foods such as fish, nuts and avocados.