When it comes to staying healthy, certain vitamins and minerals are really important. Here’s a simple list of what to make sure you include in your diet:
Vitamin D: This vitamin is really important for strong bones and a healthy immune system. You can get Vitamin D from sunlight, fatty fish like salmon, or foods that have been fortified with it, like some cereals.
Calcium: Calcium helps keep your bones strong and helps your muscles work well. You can find calcium in dairy products, leafy green vegetables like spinach and kale, and nuts like almonds.
Iron: Iron is super important because it helps carry oxygen in your blood. Good sources of iron include red meat, beans, and spinach. If you're eating plant-based foods, pairing them with vitamin C (like oranges or strawberries) can help your body absorb the iron better!
Vitamin B12: This vitamin is key for giving you energy and keeping your nerves healthy. You mainly get Vitamin B12 from animal products, so if you don’t eat meat or dairy, you might want to think about taking a supplement.
Magnesium: Magnesium helps with lots of processes in your body, including how your muscles and nerves work. You can get magnesium from nuts, seeds, and whole grains like brown rice and oats.
Remember, when your plate is full of different colors, it usually means you're getting a mix of these important nutrients! So, have fun and be creative with your meals!
When it comes to staying healthy, certain vitamins and minerals are really important. Here’s a simple list of what to make sure you include in your diet:
Vitamin D: This vitamin is really important for strong bones and a healthy immune system. You can get Vitamin D from sunlight, fatty fish like salmon, or foods that have been fortified with it, like some cereals.
Calcium: Calcium helps keep your bones strong and helps your muscles work well. You can find calcium in dairy products, leafy green vegetables like spinach and kale, and nuts like almonds.
Iron: Iron is super important because it helps carry oxygen in your blood. Good sources of iron include red meat, beans, and spinach. If you're eating plant-based foods, pairing them with vitamin C (like oranges or strawberries) can help your body absorb the iron better!
Vitamin B12: This vitamin is key for giving you energy and keeping your nerves healthy. You mainly get Vitamin B12 from animal products, so if you don’t eat meat or dairy, you might want to think about taking a supplement.
Magnesium: Magnesium helps with lots of processes in your body, including how your muscles and nerves work. You can get magnesium from nuts, seeds, and whole grains like brown rice and oats.
Remember, when your plate is full of different colors, it usually means you're getting a mix of these important nutrients! So, have fun and be creative with your meals!