Getting the right balance of vitamins and minerals in our
diet is important for a healthy, youthful body.
Our bodies need these nutrients right from the time we are
in the womb.
If a pregnant woman misses out on certain vitamins and minerals,
it can affect the unborn child and either cause death or ill health on the
child.
Skipping meals or cutting out certain foods from your diet
can also lead to deficiencies.
There are also some medications that can deplete your stores
of vitamins and minerals. But you will get adequate vitamins and minerals if
you are eating a healthy and balanced diet. The amount depends on our age and
body size.
Lack of vitamins and minerals in our diets may lead to
diseases such as;
Cataracts: Vitamin
A lowers the risk of developing cataracts. Vitamin A is needed for good eye
sight and normal functioning of the immune system. It can be found in foods
such as cod liver oil, green leafy vegetables, sweet potatoes, and fruits that
are orange or yellow in colour. Nowadays, some cooking oils and cereals are
fortified with vitamin A.
Blood pressure: Potassium
is vital for maintaining a healthy blood pressure. Potassium is said to improve
problems related to kidney stones and bone loss. Potassium is found in plant
foods such as bananas, potatoes, carrots, oranges, tomatoes, white beans and
soy products and in dairy foods such as milk and yogurt.
Common cold: Vitamin
C helps promote a healthy immune system and is required to make collagen which
holds cells together. We get it from mainly citrus fruit tomatoes, broccoli,
cauliflower, red and green pepper, cabbage and spinach.
Anaemia:
Vitamin B-12 is important and is needed for creating red blood cells and for
general cell division. Its sources include beef, sea food, poultry and soy
beans.
Spina Bifida:
Folate or Folic acid is required by pregnant women to prevent birth defects
such as spina bifida. Folate helps in cell development in the formation of red
blood cells.
Remember a healthy diet with lots of fresh food gives
us not only vitamins and minerals, but also fibre, antioxidants, and many other
elements essential for good health.
lina njoroge
Labels: nutrition
