Health Checklist for the Family!

1. Calcium

Calcium is vital in maintaining strong bones and teeth. It also plays a role in keeping the nervous system in good health, and a strong cardiovascular system. Vitamin D helps the absorption of this mineral, so it is advisable to take the two together to reap the most benefits for a healthy body.

Sources of Calcium

 

 2. Vitamin D

Vitamin D helps with calcium and phosphorus absorption which helps to maintain a healthy functioning immune system and strong bones.

 Sources of Vitamin D

 

 3. Vitamin B (3, 6, 9, 12)

Vitamin B12 helps build blood and nerve cells. You can obtain these naturally from meats, fish, eggs, and dairy products. It helps maintain normal energy levels, reducing fatigue.

 Sources of Vitamin B

 

4. Magnesium

Magnesium is required for proper formation of bones, nerve, and muscle function. It also helps to neutralize stomach acid and aids the movement of stools through the large intestine.

Sources of Magnesium

 

 5. Probiotics

Probiotics help balance the digestive system, making sure the ‘bad bacteria’ does not overpower the good bacteria. Certain strains are good for heart health while others can reduce the effects of mental disorders. They help in treating the effects of irritable bowel syndrome (IBS), diarrhoea and other gut related maladies.

Probiotic Sources

 

 6. Omega-3 Fatty Oils

Our bodies cannot make ‘essential fatty’ acids, so we need to obtain these through our diet. Omega 3 oils have been shown to reduce high blood pressure, prevent heart disease and decrease the risk of plaque build-up in the arteries. They also aid in hormone production concerning blood clotting and reduce inflammation.

Sources of Omega-3 Oil

 

 7. Zinc

Zinc is an essential nutrient that has many functions in the body. It is required for gene and enzyme production, necessary for the immune system function and crucial to cell division and growth. It also maintains our sense of taste and smell.

 Sources of Zinc

 

 8. Selenium

Selenium helps our cognitive processes, aids our immune system, fertility and plays a key role in stabilizing thyroid function which produces hormones vital for all cell processes to work in the body.

Sources of Selenium

 

 9. Fibre

Depending on the fibre consumed the benefits enjoyed are increased stool frequency (insoluble fibre) and a healthy gut. In this way Fibre acts as a ‘prebiotic’, providing food for the good bacteria in our gut. Soluble fibre which is digested by the body helps to reduce blood sugar spikes which is good news for insulin balance.

Sources of Fibre

 

 10. Potassium

Potassium is a vital electrolyte that helps the body transmit electrical signals efficiently.  It also contributes to PH balance, normal water balance, muscle contractions and blood pressure. It has a variety of functions that make it a vital part of your diet.

Sources of Potassium

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