1. VITAMIN A. GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin. NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment. (5 second Studio / Shutterstock.com) 2. B VITAMINS. Vitamins and Minerals Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system , your body's defense against germs. Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients. 1. Protein. Protein is having its moment, and not The World Health Organization recommends that you get between 10 – 20% of your daily needs for minerals from drinking water. The WHO recommends this because your body absorbs minerals 30% faster and easier from water than it does from food. According to the FDA, adults need to get 1,000 mg of calcium, and 400 mg of magnesium per day. Why you need it: This mineral helps maintain healthy bones and teeth. Where to get it: Drink dairy or calcium-fortified beverages. Other food sources: vegetables, canned salmon and sardines, lentils and legumes. Don’t exceed (daily): 2,500 mg What you need to know: Many Canadian women don’t get enough calcium from diet alone. If you’re Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive. One 3.75-ounce (106-gram) can of sardines provides 27%, 15%, 9%, 36%, 8%, and 88% of Iron , copper , zinc , manganese , iodine , chromium and selenium are some of the examples of trace minerals that we need to extract from the environment. Here are some of the most essential functions trace minerals have an impact on: Facilitate a number of biochemical reactions. Important building blocks for enzymes. Serve as anti-oxidants. There are 20 essential minerals that must be consumed in our diets to remain healthy. The amount of each mineral found in our bodies vary greatly and therefore, so does consumption of those minerals. 8.8: Sodium Sodium is vital not only for maintaining fluid balance but also for many other essential functions. KwN3h.

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