1. Vitamin (A)
This vitamin is very necessary and play an important role in the growth and development of the body including the correct vision and dental health and the health of the skin and to get strong bones, As vitamin a protects the body from various types of infections and maintain the health and growth of cells and tissues in the body.
One of the most important foods containing this vitamin are: carrots, sweet potatoes, cantaloupe, pumpkins, spinach, eggs, watermelons, kale, papaya, peaches, apricots, tomatoes, beans, lentils, red peppers, guava, broccoli, liver, milk and cereals.
2. Vitamin (C)
This vitamin is an antioxidant, which helps protect cells from free-radical damage is therefore reduces the risk of different types of cancer, and improves the absorption of iron in the body, and maintains healthy gums and helps in the healing of wounds, and strengthens the immune system.And that the body cannot stores a vitamin C should be consumed every day.And foods rich in vitamin C are: red peppers, Kiwi, oranges, strawberries, cantaloupe, broccoli, guava, grapefruit, lemon juice and parsley, papaya, broccoli, kale and mustard.
3. Vitamin (E)
The vitamin E antioxidant properties, it protects the skin from harmful UV rays and prevents cell damage from free radicals, improves communication between cells, and protects against prostate cancer and Alzhiemers disease.
One of the most important vitamin E-rich foods: spinach, chard, kale, mustard, peppers, almonds, sunflower seeds, asparagus, and whole grains.
4. Dietary fiber
A diet high in fiber helps increase bowel movement, helps maintain healthy bowel, reduces blood cholesterol levels and helps control blood sugar levels and helps to obtain a healthy weight. It also reduces the risk of developing chronic diseases, including heart disease, cancer and type 2 diabetes.
Most foods that are high in fiber are whole grains, barley, bulgur, rice, beans, peas, turnips, oats, flaxseed, mustard, cabbage, eggplant, blueberries, cinnamon.
5. Folic acid: a vitamin: B9
Vitamin B9 supports the production of red blood cells and prevent anemia and prevents accumulation of amino acids in the blood, and helps to improve the functioning of the nerves and prevents bone fractures and prevents osteoporosis and prevent dementia-related diseases, including Alzheimer’s disease.
The body cannot store folic acid, so it is absolutely essential to it being consumed each through food.
Most foods that are good sources of folic acid are: lettuce, spinach, asparagus, kale, mustard, parsley, cabbage, broccoli and cauliflower and beets, asparagus and lentils and cabbage and egg yolk.
6. Iron
Iron helps to improve the function of red blood cells that carry oxygen to all parts of the body and it is also necessary to support the healthy metabolism of muscles. Lack of iron in the body can lead to iron-deficiency anaemia, which can lead to fatigue, weakness and irritability.
And iron-rich foods: oysters, red meat, chicken, soybeans and cereals, pumpkin seeds, beans, lentils, spinach, nuts, dried apricots, brown rice and Arugula and kale Chard and thyme and asparagus, cumin, turmeric and honey, cabbage, black pepper, basil, turnip. The increased amount of vitamin C in the diet helps the body absorb iron.
7. Magnesium
Magnesium helps strengthen bones, energy production, boosts the immune system, strengthen muscles and nerves and help improve the work of the heart. In fact, this mineral is essential for normal heart rhythm. Foods that are high in fiber are also high in magnesium.
Some good foods to eat for magnesium: legumes, whole grains, broccoli, Zucchini, spinach, almonds, cashews, peanuts, and soy milk, black beans, avocado, brown rice, oats, beans, bananas, pumpkin seeds and sesame seeds.
8. Omega 3
The Omega-3 fatty acids help build cells, nervous system, enhance cardiovascular function and help the body to absorb nutrients from food.They also reduce the risk of obesity and improves the body’s ability to respond to insulin, so they help to prevent the growth of cancer cells.
Sources of Omega-3 fatty acids are flaxseed, walnuts, salmon, sardines, beef and soybeans, scallops and shrimp, linseed, and olive oil.
9. Calcium
Calcium plays a major role in the maintenance of healthy teeth and bones. It also enhances the functioning of nerves and muscles, and helps maintain the pH balance in the blood and helps the body convert food into energy. It was found that eating enough calcium lowers high blood pressure.
And calcium-rich foods: milk, cheese, milk, molasses, black sesame seeds, sardines, cabbage, spinach, scallop and turnip.
10. Protein
The protein helps the immune system function properly and maintains healthy skin, hair and nails and helps the body to produce enzymes.The protein is important to support healthy growth during childhood and adolescence, during pregnancy. And protein-rich foods are: tuna, shrimp, salmon, scallops, sardines, chicken, lamb, beef and veal, spinach, mustard, asparagus, beans, cheese, mushrooms, eggs, peas and beans.
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