12 super foods


Article courtesy of Donna Hargrove, D.O., Nutrition Editor

Important foods to choose often:

Avocado – Folate, potassium, Vitamins C, B6

Broccoli – Vitamins A, C, calcium, folate

Carrots – Vitamins A, C, B6

Omega 3 Eggs – High quality protein, choline

Edamame – Protein, calcium, folate, Vitamins A, B

Lentils – Folate, protein, Vitamin B6, iron – GI friendly

Mango – Vitamins A, C, potassium

Nuts – Minerals, Vitamin E, DHA

Oatmeal – Fiber Vitamin B, iron, minerals

Red Pepper – Vitamins A, C, B6

Spinach – Folate, iron, Vitamin A, calcium

Yogurt – Calcium, protein, folate

What These Nutrients Do

Protein – Building block for all cells.

Choline – Important for nerve and brain development, and development of most cell membranes.

Folate– Needed to make DNA & RNA, red blood cells, helps prevent neural tube defects (spina bifida).

Iron– Builds red blood cells that carry oxygen to cells.

Vitamin A – (From food sources = beta carotene) – involved in the formation of skin, hair, mucous membranes, bone growth. Vitamin A supplementation in pregnancy can be harmful to the developing baby. Food sources of Vitamin A are the safest to consume.

Vitamin B – B1 (thiamine) – involved in the formation and function of the nervous system, digestive system, muscles, and heart.  B2 (riboflavin) – important for the formation of skin, hair, nails, sight and the digestive system.  B6 (pyridoxine) – involved with skin, nerve and digestive development.  B12 (cobalamin) – part of red blood cell and nerve development.

Vitamin C – Helps build strong bones, cartilage, muscles, blood vessels, teeth, cardiovascular and nervous systems.

DHA – An Omega 3 fatty acid important for adult brain function and fetal brain and nervous system development.

Calcium – Needed for bone & teeth formation, muscle, nerve & cardiac function, and blood clotting.

Potassium– Necessary for fluid & electrolyte balance, nerve & muscle function, and obtaining energy from protein, fat and carbohydrates.  


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