A balanced diet consisting of important nutrients is required to stay healthy. Most of us are not aware of what foods to include in our daily diet. Find out the ten most essential nutrients that should go into daily diet in this infographic.
1. Vitamin K
Helps in blood clotting, aids cell growth.
Source: Spinach, Brussels Sprouts, Broccoli, Collard, Beet and Mustard greens.
2. Calcium
Helps in healthy bone and teeth build up, lowers cancer risk.
Source: Dairy products and fortified foods.
3. Choline
Essential for cell development, functioning of nerves and muscles.
Source: Eggs, Peas, Cooked Dry Beans.
4. Vitamin A
Good for eyes, improves immunity and tissue growth.
Source: Bright colored veggies and some leafy vegetables.
5. Magnesium
Maintains immunity, bone strength, regulates blood pressure.
Source: Nuts, Oatmeal, Spinach, Beans, Lentils.
6. Vitamin D
Necessary for healthy bone development.
Source: Fish and fortified drinks.
7. Vitamin E
Antioxidant, prevents cell damage.
Source: Dried fruits and healthy oils.
8. Potassium
Regulates blood pressure.
Source: Bananas, Fish, Potatoes, Tomatoes, Carrots, Lentils.
9. Vitamin C
Helps maintain immunity.
Source: Citrus fruits, Broccoli, Red Peppers.
10. Fiber
Prevents heart ailments and type 2 diabetes.
Source: Whole grains, fruits and vegetables.
