We often ponder about taking the path of healthy eating but we are often too scared about learning the right way to start and continue healthy eating. For that, it is a must for us to know about the useful nutrients that we can absorb from the food we eat. We get our energy from carbohydrates, protein, and fat, but our body needs more than just energy to function and grow properly, it needs vitamins and minerals. These essential compounds are the reasons for our healing ability, bone support system, eyesight, and a stable immune system.
The reason for a lot of people to feel lazy could be because of the lack of knowledge about healthy eating; possible lack of enough vitamins and minerals in their diet. This guide explains which foods contain these vitamins, and how you can have them in your diet easily.
Below, we have given some information about a few essential vitamins along with the foods we get them from.
- Vitamin A: Vitamin A actually is a group of antioxidant compounds that play an important role in vision, bone growth and health of the immune system. Vitamin A also helps the surface of the eye, mucous membranes and the skin to be effective barriers to bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases. You can definitely try a baked sweet potato with some chilli, or have some sweet potato wedges.
- Vitamin B3: One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood. Vitamin B3 deficiency is very rare in developed countries, though alcoholism has been shown to lower B3 levels in some individuals. Niacin, used topically and ingested, has also been found to treat acne. You can get B3 from yeast, red meat, milk, eggs, beans and green vegetables.
- Vitamin B5: You can find small amounts of vitamin B5 in just about every food group — its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots. You can get B5 from avocados, yogurt, eggs, meat and legumes.
- Vitamin C: Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables. Scientific evidence suggests vitamin C lowers the risk of developing cataracts. Risk factors for cataracts include smoking, diabetes and steroid use, which deplete the eye’s lens of vitamin C. It is recommended by the U.S. Food and Drug Administration (FDA) that men get 90 mg/day of vitamin C and women get 75 mg/day.