Lifestyler with Josie McKenlay: Refuel and recharge

Josie McKenlay 07:27 22/09/2016
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  • Choose the right fruit and vegetables to get all your necessary vitamins.

    Last week I gave a list of the nutrients required by the major organs and systems of the body for maximum benefit and improved function, together with a few of the healthy habits we need to cultivate.

    This week I will tell you which foods you should try to include in your diet regularly to ensure a consistent supply.

    Vitamin A – hearing, eyesight, lungs, liver and muscles: Eggs and fish, especially tuna; peppers, butternut squash, sweet potatoes, dark leafy green and cooked carrots; dried apricots, peaches and mangoes

    Vitamin B6 – brain, heart, kidneys, bladder and energy: Eggs, chicken, beef and turkey; carrots, potatoes and avocados; bananas; peanuts, walnuts, oats, sunflower seeds, brown rice and wholegrain cereals

    Vitamin B9 (folic acid) – brain, hearing, energy and prenatal: Tuna, meat, liver and milk; green leafy vegetables, broccoli, Brussels sprouts and mushrooms; dates and oranges, lentils, wholegrains, barley, brown rice and bran

    Vitamin B12 – brain, hearing, eyesight, liver, digestion, muscles and energy: Salmon, tuna, shellfish, meat, liver, milk and cheese; fortified cereals

    Vitamin C – brain, hearing, eyesight, lungs, heart, stable blood pressure, cholesterol and blood sugar control, healthy digestion and joints: Colourful peppers, radishes, watercress, onions, kale, broccoli, cauliflower, asparagus and Brussels sprouts; citrus fruits, kiwi, mango and strawberries

    Vitamin D – brain, heart, lungs, bones, joints, stable blood sugar and blood pressure: Cod liver oil, tuna, salmon, sardines and milk; mushrooms; fortified cereals

    FISH - A good source of vitamin D.

    FISH – A good source of vitamin D.

    Vitamin E – brain, hearing, eyesight, heart, lungs, cholesterol control and muscles: Almonds, hazelnuts and sunflower seeds; vegetable, nut and corn oils, wheat germ, spinach and wholegrains

    Omega 3 – brain, heart, joints and cholesterol control: Flaxseed oil, fish oil, oily fish, oysters, soybeans, chia seeds, walnuts, fish roe

    Iron – healthy muscles and energy: Oysters, chicken, beef, liver and tofu; green leafy vegetables, broccoli and cauliflower; lentils, beans

    Calcium – healthy blood pressure, bones and joints: Dairy, soy milk, tofu, mackerel and salmon; cauliflower, most leafy greens, peas, beans and carrots; raisins, figs, rhubarb and oranges

    Potassium – stable blood pressure, kidneys and bladder: Dairy and lean meats; potatoes, sweet potatoes, peas, mushrooms, carrots, spinach, broccoli and avocados; bananas, dates, watermelon, raisins, prunes, apricots and oranges

    Magnesium – stable blood pressure, kidneys, bladder and bones: Tofu, yoghurt, haddock and salmon; baked potatoes, green leafy veg, avocados and broccoli; grapefruit, lemons, apples, apricots and bananas; brown rice, oatmeal, wheat, sesame seeds and nuts

    Water – every cell of your body: Our body is 75 per cent water. We lose around 10 cups of water in an average day, so we must ensure that it is replaced. Next time you have a headache, are constipated or tired, drink lots of water.