Load Up on These Healthy Nutrients

When you're planning meals, particularly if you're trying to lose weight or you have Diabetes, you hear a lot about carbohydrates, protein, fat and fiber. But foods and beverages also contain valuable vitamins and minerals that are important for growth and development, fighting disease and good nutrition.

Some of the most important vitamins and minerals you should be including in your diet include calcium, folic acid (folate), iron, magnesium and potassium.

Calcium

Calcium is a mineral that plays a key role in the health of your bones; it is essential for growing new bone, maintaining bone strength and preventing or slowing the onset of osteoporosis. Calcium may also help prevent or control high blood pressure (hypertension).

Dairy products such as milk, cheese and yogurt are some of the most common sources of calcium. Other calcium-rich foods include broccoli, kale and Chinese cabbage. In addition, many foods and beverages such as breakfast cereals and juices are fortified with calcium.

Folic Acid (Folate)

Folate, or folic acid, is a form of vitamin B that is essential for cell growth and metabolism. Folate is found naturally in foods, while folic acid is the synthetic version of folate found in fortified products and supplements.

Folic acid is particularly important in the diet of pregnant women and those who are trying to become pregnant because it can decrease the risk of fetal birth defects and complications of pregnancy such as preeclampsia and early labor. In others, folic acid can also help prevent certain types of anemia.

Green, leafy vegetables, such as spinach, lettuce and broccoli are especially rich in folate. Other good sources of folate include beans and peas; bananas and melons; and fortified foods and beverages such as cereals and juices.

Iron

Iron is a mineral that is responsible for making red blood cells, which carry oxygen throughout the body. Low levels of red blood cells can result in a condition called anemia. Iron is important for treating anemia caused during pregnancy or heavy menstrual periods, or anemia that results from kidney disease or chemotherapy.

Iron can be found in many foods including meat, poultry, fish, beans, lentils, peas, spinach, broccoli, nuts, dried fruits and fortified foods.

Magnesium

Magnesium is a mineral that helps regulate blood pressure, steady your heart rate and keep bones strong. Because of its positive effects on the heart and bones, magnesium can help those with high blood pressure, heart disease and osteoporosis. Magnesium can also help those with Type 2 Diabetes control their blood sugar levels and decrease their risk of diabetic complications.

You'll find magnesium abundant in nuts, soybeans, green leafy vegetables like spinach, and unrefined grains such as whole wheat flour, shredded wheat, bran cereal and oatmeal.

Potassium

Potassium is a mineral that helps the heart, kidneys and other organs to function normally. It is vitally important to get an adequate amount of potassium in your diet. If you don't, a lack of potassium can increase the risk of many serious conditions, including high blood pressure, heart disease, stroke, cancer, digestive disorders and infertility.

There are many good food sources of potassium including green, leafy vegetables like spinach; citrus fruits such as oranges and grapefruits; nuts; avocados; bananas; and milk.

Variety is Best

To ensure you get all the vitamins and minerals you need on a daily basis, you should eat as variety of nutritious foods: leafy vegetables and legumes; fruits; nuts; meat, fish and poultry; and whole grains. Your doctor might also recommend you supplement your diet with a daily multivitamin.