| It's a well-known fact that you are what you eat | | | | grapefruit, mangoes, melons, plums, oranges, |
| -- as far as your physical health goes. | | | | peaches, persimmons, pineapples, plums, berries, |
| But it's so easy to get off the track and fill up on | | | | strawberries, tangerines and tomatoes. |
| empty calories instead of eating wholesome | | | | You'll also find Vitamin C in vegetables such as |
| energy-packed foods. For example, how many | | | | asparagus, Brussels sprouts, broccoli, bell peppers, |
| times have you heard chocolate chip cookies in | | | | cabbage, cauliflower, potatoes, spinach, and turnip |
| your cupboard calling for attention? | | | | greens. |
| It's all right to eat sweets as a special treat but | | | | 4. Vitamin D enables your body to absorb calcium. |
| not as a steady diet. | | | | Would you like to give a boost to your body's |
| What's passed is passed. You can't un-eat what | | | | absorption of calcium? Eat more food containing |
| you've eaten, but you can decide to use wisdom | | | | Vitamin D. It's necessary for the development |
| in the future to choose more wholesome foods. | | | | and protection of healthy teeth and bones. Brain |
| And if you do, there's the anticipation of having | | | | and nerve cells also depend on getting enough |
| lots more energy today and in your tomorrows | | | | calcium that Vitamin D helps to deliver. |
| too. | | | | Not getting enough Vitamin D can cause rickets -- |
| For you to function at your best, you need | | | | a disease characterized by soft and deformed |
| essential vitamins, minerals and fiber, so here's a | | | | bones. |
| short list of energizing vitamins with foods to | | | | Eat these foods to include Vitamin D in your diet: |
| select for your daily diet: | | | | cheese, butter, cream, fortified milk, fish, and |
| 1. Vitamin A is essential for your vision, growth, | | | | fortified cereals. |
| healthy skin and hair, mucous membranes and | | | | 5. Vitamin E helps protect your body. |
| immunity to disease. | | | | Eat these foods to include this necessary vitamin: |
| Make a selection from this list: sweet potatoes, | | | | whole eggs, apples with skin, raw avocados, raw |
| carrots, mangos, turnip greens, raw spinach, | | | | spinach, raw tomatoes and raw turnip greens. |
| papaya, red bell pepper, apricots, cantaloupes, | | | | 6. Minerals |
| eggs, raw tomatoes, broccoli, green bell pepper | | | | Don't forget to include minerals in your diet. Your |
| and oranges. | | | | blood needs iron and your bones and teeth |
| 2. The B-complex vitamins are needed for your | | | | require calcium. Some salt is needed for the |
| energy, healthy nervous system, skin, hair, eyes | | | | proper functioning of your muscles. |
| and liver. | | | | Two foods that most people enjoy are beans |
| Choose some of these: whole-grain cereals, rice, | | | | that are high in iron and other minerals, and |
| nuts, milk, eggs, meats, fish, fruits, leafy green | | | | potatoes that are rich in Vitamin C, copper, |
| vegetables, brewer's yeast, and liver. | | | | magnesium phosphorous, potassium, and iron. |
| 3. Vitamin C helps your body to stay well. | | | | 7. Fiber |
| Want to help your body fight off sickness? Make | | | | Want to avoid the misery of feeling sluggish from |
| sure you eat enough foods containing Vitamin C. | | | | being plugged up? Be sure to include enough fiber |
| A dangerous result of not having enough Vitamin | | | | in your diet. It makes your digestive system |
| C is a condition known as scurvy -- a disease | | | | work properly. |
| characterized by bleeding gums and loose teeth. | | | | You'll find fiber in grains, fruit, brown rice, whole |
| Sailors suffered from this illness in the past. If | | | | wheat, buckwheat and barley. |
| your gums bleed a lot and easily, you just might | | | | So why not treat yourself to a bran muffin! |
| want to eat more food with this essential vitamin. | | | | What you put in your mouth is an ongoing |
| Some of the fruits containing Vitamin C are | | | | decision that will drastically affect your energy |
| apples, apricots, pears, avocado, banana, grapes, | | | | level. |