Minerals And Fats
Minerals are elements found in food that cannot be produced by living organisms. They are found in soil and are absorbed by plants, thus mineral-rich foods are often those that come from plants. Seafood, however, also contains minerals because the waters that fish and shellfish live in have a naturally high mineral content. Let's take a closer look at some of the minerals you get from food.
Potassium Rich Foods
Potassium is a mineral salt (electrolyte) that is essential for maintaining the balance of pH levels in our body fluids. It plays an important role in regulating our blood pressure, bone mass, nervous system, muscle function, and heart, kidney, and adrenal functions. Low levels of potassium can cause potassium deficiency and bring on a whole host of health problems. The foods are: Bananas,Oranges, Apricots, Avocado, Strawberries, Potatoes, Tomatoes, Cucumber, Cabbage, Cauliflower, Chard,Bell pepper, Eggplant, Squash, Crimini mushrooms, Brussels sprouts, Turmeric, Parsley, Spinach, Broccoli, Tuna, Halibut.
Calcium-rich foods
Calcium is the top macromineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. It also helps build strong, healthy teeth, for chomping on tasty food.
- dairy products, such as milk, cheese, and yogurt
- canned salmon and sardines with bones
- leafy green vegetables, such as broccoli
- calcium-fortified foods from orange juice to cereals and crackers.
Zinc-rich foods
Zinc is one of the important nutrients needed by the body. It helps in the functioning of the enzymes (proteins which initiate chemical reactions in the body), proper development of the body and sexual growth of an individual.
- Cauliflower, Lettuce, Cucumber, Peas, Radish, Spinach, Sweet potatoes, Tomatoes
- Avocado, Bananas, Blackberries, Kiwi fruit,Olives, Peaches, Strawberries
- Almonds, Cashew, Peanuts, Pine nuts, Pecan nuts, Pumpkin seeds, Sunflower seeds, Walnuts, Brazil nuts
- Cheese, Milk, Parmesan Cheese, Yogurt
- Beef, Chicken (dark meat), Crab, Eggs, Fish, Liver, Oysters, Pork, Shellfish, Turkey
Iron-rich foods
Iron is an important mineral of the body. It is responsible for transportation of oxygen throughout the body. Women are more prone to iron deficiency than men. Iron consumption may be enough, but iron absorption may not be. The iron rich foods include:
- Beet Root, Spinach, Almonds, Dates, Broccolli, Fenugreek,
- Asparagus, Corns, Potatoes, Oyesters, Raisins, Fig, Carrots,
- Bread, Watermelon, Tomato, Sunflower seeds, Apricot, Lentils,
- Soybeans, Green Peas, Barley, Tuna, Milk, Cashews, Egg,
- Sesame seeds, Been beans, kidney beans, Sprouts, Lettuce.
Fat Rich Foods
Fat seems to be necessary for two reasons: because it helps to regulate the rate at which food passes along the digestive tract; and because certain fats are carriers of a body-regulating substance necessary for growth. Children particularly need this type of fat.
- Fat-rich foods which carry growth-promoting substances are: milk, cream, butter, eggs, cod-liver oil, meat fat, to a certain extent, and fat in soybeans.
- Other fat-rich foods are: bacon, lard, drippings, fat meats, vegetable oils or food rich in oils.
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Foods To Increase Strength And Stamina
Feeling tired and fatigue is a common complaint these days. The work load is getting bigger and bigger and so the food style should be changed accordingly to boost the energy levels. If you start taking the right foods then you will feel more energetic and fresh throughout the day. You can play with your kids in the evening even after a full day’s work. This article covers the best foods that will pump up your energy levels.
Orange Juice:
Do you get tired often due to dehydration? Flush your body with orange juice. Orange is a good source of vitamin C. Low levels of vitamin C will make you feel weak and lazy.
Oatmeal:
Half a cup of oats provides 15g of carbohydrates. Being complex carbohydrates, oats break down into glucose gradually releasing energy over time. Oats are also a good source of fibre
Sunflower Seeds:
The seeds are tiny but their energy boosting capacity is huge. These energy bursting seeds are fully packed with protein, iron, B vitamins, copper and magnesium.
Honey
Pass on the sugar and honey to your tea. Though both sugar and honey are simple carbohydrates, sugar contains no nutritional value other than calories. Honey contains iron and vitamin C as well as several other vitamins.
Almonds:
The six soaked almonds your mother would give you every morning during exam time should continue even today. Almonds are a good source of magnesium, a mineral that plays a major role in energy production in body cells.
Lentils:
Lentils provide both carbohydrates and protein, making them a great addition to any meal. They're also a great source of fiber--which translates to a slow release of glucose--as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. And they're low in fat and calories to boot. If you don't eat beans often, start with a small portion or you'll experience the flatulence factor and end up dining alone. Some other good choices include navy beans, chickpeas and kidney beans.
Water
Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature.
Bananas
Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time.
Yogurt
Research suggests that magnesium-rich foods such as yogurt can provide an energy boost. Magnesium activates enzymes that are important for protein and carbohydrate metabolism.