Vitamins & Minerals are essential to our health and many people take a supplement to optimize their intake.
However, a healthy, varied diet will provide all the nutrients that most people need to help maintain general health and wellbeing without taking supplements.
In reality, despite a growing awareness of the importance of healthy eating, we don’t always make the best food choices. Our diets are high in fatty, sugary foods and we currently consume on average less than three portions of fruit and vegetables a day.
No single food contains the perfect mix of nutrients and you need a wide variety of different foods from the following food groups to achieve a healthy diet:
Bread, cereals, rice, pasta, and potatoes– wholegrain varieties are rich in carbohydrate, energy, fiber and B vitamins. Try to eat lost of these foods and choose the fiber-rich versions.
Fruit and vegetables– provide fibre and a rich source of vitamins, minerals and antioxidant nutrients. Try to eat at least five portions every day. All types of fruit and vegetables count towards your ‘five a day’ including fresh, frozen, canned, dried or juice.
Dairy product– are important sources of calcium, fat-soluble vitamin A and D and protein in our daily diet. Choose lower-fat versions whenever you can.
Lean meat, chicken, fish, eggs and alternatives such as soya, lentils, nuts and beans– provide protein and a rich supply of B vitamins and minerals such as iron and zinc. A healthy diet should also include oily fish( mackerel, salmon, herring, sardines), rich in omega-3 fatty acids, DHA and ERA at least once a week
Drink plenty of water– drink two litres every day.