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Healthy Meals as a Source of Vitamins and Minerals

by Ben Norton
August 6th 2021

Healthy Meals as a Source of Vitamins and Minerals

Its no big secret that a healthy diet that contains plenty of vitamins and minerals helps
you feel good and reach your fitness goals.
Striking the right balance of nutrients can be complicated, especially if you're trying to
figure it out on your own.
No single food is a source of every nutrient you need for good health so it’s crucial to
get your vitamins and minerals from a variety of foods.
Ideally, your healthy meals should have a balance of protein and healthy fats too to help
you meet your unique goals.
But if you have been focusing heavily on your macros to help you meet your specific
goals, you may be overlooking some of the essential nutrients that will help you get
healthier and fitter.
This is very common when it comes to trace nutrients such as selenium and copper.
Your body isn't able to produce many of these nutrients so it's crucial to get enough of
them through your diet.
A deficiency in any of these nutrients can lead to potentially serious health problems.
Luckily, they're readily found in many foods and a healthy diet can provide the full range
of nutrients.
Fruits and vegetables
Fruits and vegetables are star players. They're low in calories but rich in fiber and
nutrients, which makes them the perfect choice for fuelling your body no matter what
your health and fitness goals may be.
Lots of everyday fruits and vegetables are nutritional superfoods and can go a long way
towards helping your body to get the range of vitamins and minerals it needs.
You may be surprised to know exactly how many different types of vitamins and
minerals are packed into some vegetables.

Kale is a great source of vitamin A, vitamin C, calcium, potassium, copper, and
manganese while spinach packs a punch with folate, potassium, magnesium, and
vitamins A and K, for example.
And because fruits and vegetables are also a great source of antioxidants and have
strong anti-inflammatory effects, eating plenty of them can also help reduce
inflammatory markers and can protect against heart disease, diabetes, and even
cancer.
Healthy fats
Healthy fats are well known for their heart-healthy benefits but they also go hand in
hand with vitamins.
Healthy fats help fat-soluble vitamins such as vitamins A, D, E, and K to be absorbed
and used effectively by your body.
Avocado and olive oil are just two examples of the healthy fats that can help you get the
most from the vitamins you consume.
Meat
Meat can be a fantastic source of protein and many nutrients, including B vitamins, zinc,
and iron. Red meat can also provide potassium and selenium.
Vitamin B12 is abundant in meat (and animal foods in general) and is difficult to obtain
from plant-based foods.
Including meats in your diet makes it much easier to get optimum levels of B12 without
needing to supplement.
Legumes and whole grains
Legumes and whole grains also provide a great range of nutrients and fibre.
As well as being an affordable source of plant protein, legumes and beans are loaded
with B vitamins, iron, folate, potassium, and calcium. If you don't eat meat or want to mix
up your meat intake with plant protein, beans and legumes are a versatile way to bulk
out meals and add extra nutrients.

Whole grains are very nutrient-dense too. Iron, magnesium, B vitamins, selenium, and
manganese are just a few of the vitamins and minerals that can be found in pure whole
grains.
Oatmeal, quinoa, brown rice, wild rice, bulgur, barley, sorghum, and buckwheat all
count as whole grains if they are made from pure whole grains and aren't a combination
of whole grains and refined grains.
An easy way to enjoy balanced nutrition
But it's not just about eating healthy to stay well. Healthy meals can also provide you
with the vitamins and minerals for achieving your unique fitness goals.
Our bespoke meal plans give you the optimum balance of vitamins and minerals across
the week. Each meal works together to provide the nutrients you need to achieve your
unique goals.
This avoids the potential for deficiencies in crucial vitamins and minerals, especially
micronutrients that can be easily overlooked. It's the easy way to make sure your
nutrition is perfectly balanced and aligned with your goals.

by Ben Norton
FoodFit Consultant

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