Essential Minerals, Vitamins and Foods for a Healthy Body! Reema Sarin Founder BOLLYFIT & BOLLYWOOD DANCER talks to STAYFIT Magazine!

Minerals, vitamins and healthy foods are very essential for one’s body and to live a healthy happy life. We may be getting some of these from our food intake, but we do tend to miss out on the few essential nutrients if we do not make a conscious effort to eat healthy. Here is a quick checklist of the essential vitamins, minerals and foods:

Vitamin A: Increase Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods like sweet potatoes, carrots, and winter squash, as well as spinach and broccoli. Vitamin A is excellent in supporting good vision, healthy immunity and tissue growth.

Vitamin D: Strong Heart and Mind

Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, it is good to get through our food groups as well. Foods that naturally contain Vitamin D, include fatty fish such as salmon and mackerel, mushrooms, liver, cheese and egg yolk. Milk, orange juice and many cereals are also fortified with vitamin D

Calcium: More Than Strong Bones

You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli have some calcium too. One tip: Without enough vitamin D, your body can't absorb the calcium you take in.

Vitamin C: Good for Bones

Vitamin C, found in many fruits and vegetables, boosts the growth of bone and tissue. As an antioxidant, it has been found to help protect cells from damage. Vitamin C has also been found to help in curing cold symptoms.

Potassium: Lower Blood Pressure

Potassium has been found help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve functions. Potassium is found in lots of foods naturally like milk, potatoes, sweet potatoes, legumes, avocados and bananas.

Magnesium: Prevent Disease

Main foods which are good sources of magnesium are Spinach, beans, peas, whole grains, and nuts, especially almonds. Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease.

Fiber: Bulk Up

Fiber from grains and beans has lots of health benefits. It helps lower cholesterol, the risk of heart disease, diabetes, and some cancers, as well as improve bowel regularity. High-fiber foods are also filling and low in calories.

Healthy Foods to Eat!

Beans and Lentils

Beans and lentils are both extremely nutritious, rich in protein, fiber, complex carbohydrates, iron, magnesium, potassium and zinc. Eating a diet rich in legumes can help promote weight loss and has been shown to lower LDL (low-density ‘bad’ cholesterol) and raise HDL (high-density ‘good’ cholesterol)

Watermelon

Watermelon is a sweet, juicy, low in calories and full of vitamins C, A, potassium and lycopene. Because it is so high in water, it helps to keep the body hydrated.

Sweet Potatoes

Sweet potatoes are extremely nutritious, as they are full of beta carotene, vitamin C, fiber and potassium.

Plain Nonfat Probiotic Yogurt

Probiotic Yogurt is an excellent source of calcium, potassium, protein, zinc, vitamins B6 and B12. It also has twice the protein content of regular yogurts, and is great for weight control as it keeps you full longer.

 By                                          

Reema Sarin

FOUNDER ‘BOLLYFIT’

BOLLYWOOD DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER

www.bollyfitreema.com; www.reemabollyfit.com