Proper nutrition is a key component to living a full and healthy life. Fruits, vegetables, and nuts give our bodies nutrients that keep your body healthy. Foods that cause your body harm include deep fried foods, foods made with lots of sugar, and highly processed foods, such as many store-bought baked goods and salty snacks. Studies have shown such foods may slow a person’s ability to think.
Below are some nutrients your body needs, some foods to get them, and what you can expect from eating them.
|Nutrient||Foods||Effects on your body|
|Calcium||Soybeans (edamame), spinach, calcium-fortified juices, milk, yogurt, and other dairy products||Essential for strong bones and teeth, calcium also helps nerves, glands, and your muscles function.|
|Omega-3 fatty acids||Kiwi fruit, walnuts, salmon||Improves memory and learning, and helps prevent depression|
|Folic-acid||Orange juice, lettuce, dried peas, spinach, and beans||Improves memory, vocabulary, and the ability to learn new things.|
|Magnesium||Almonds, artichoke hearts, black beans, cashews, chick peas, lentils, peanuts, red kidney beans||Feeds over 300 enzymes that keep your body running.|
|Vitamin A||Apricots, carrots, chili peppers, grapefruit, mango, spinach, sweet potatoes, tomatoes, watermelons||Protects the body from infection and helps maintain healthy vision and skin.|
|Vitamin C||Apricots, bell peppers, cabbage, cantaloupes, grapefruits, kiwi fruit, lemons, limes, oranges, papaya, pine apples, spinach, tomatoes, watermelons||Helps keep gums and teeth healthy and helps cuts or wounds heal.|