Colorful fruits and vegetables are loaded with vitamins and minerals that your body needs to function properly. Fruits and vegetables are low in fat and calories, but rich in nutrients. Fruits and vegetables also contain beneficial antioxidants and fiber, which may help reduce the chance of getting some cancers. Some nutrients are essential to a healthy body. Essential nutrients are calcium, vitamin C, vitamin A, potassium, iron, and folic acid.

Folic acid is a critical nutrient, especially for women who are pregnant or want to become pregnant. During first month of embryonic development, folic acid protects from spina bifida and other neural tube birth defects. It may also protect against cleft palate and cleft lip. Lentils, broccoli, spinach and orange juice are foods that can help supply the body’s folic acid needs.

Iron is the reason that blood is red. Iron in the blood is responsible for transporting oxygen to all the cells of the body. A person may suffer from a condition called anemia if they do not have enough iron in their blood. Foods that are rich in iron include beef, chicken and turkey. Oats and kidney beans also supply much need iron.

The role of potassium in the body is to facilitate muscle contractions, to maintain fluid balance in the cells, to help maintain normal blood pressure and to transmit impulses along the nerves. Moreover, your body cannot produce energy without potassium. Beans, sweet potatoes, yogurt, orange juice and broccoli are all rich in potassium. Cantaloupe is also an important source of potassium.

Vitamin A is required for a healthy immune system, cell regeneration and tissue growth and healthy eyesight. Vitamin A is usable by the body in two forms: retinol and carotenoids. Colorful vegetables like carrots, pumpkins, cantaloupe, spinach and broccoli are rich in carotenoids.

Most everyone is familiar with the importance of vitamin C to a healthy immune system, which helps prevent illness like the common cold. Vitamin C is also a vital antioxidant that is essential for healthy muscles, skin and collagen. Sweet fruits like kiwi, oranges and strawberries are loaded with vitamin C. Broccoli, raw red peppers and cantaloupe are also good sources of vitamin C.

When people think of calcium, they usually think about bones. Calcium is vital to the development of strong bones and essential to keeping bones healthy throughout life, but it’s also important to heart health and muscles. Calcium helps the body maintain a normal heart rate and moderates blood pressure. As we age, we need more calcium to keep our bones strong and healthy. Dairy foods are rich source of calcium. Milk, yogurt and cheese are important to keep your diet nutritious. Soybeans and soy milk are also a good source of calcium.