![]() calcium-fortified foods - such as soya products, fruit juices and cerealsĪs vitamin D helps your body absorb calcium, make sure you get outside (your body gets vitamin D from the sun) and have plenty of foods containing vitamin D in your diet - such as oily fish and fortified cereals.dark green vegetables - such as kale and broccoli.sardines, pilchards or tinned salmon (with bones).Strong bones and teethĪ diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older.Ĭalcium is usually associated with dairy products, but you can also get calcium by eating: The high levels of omega-3 fatty acids in oily fish are good for heart health. High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.Įating a portion of oily fish - such as salmon and trout - each week can also help to lower your risk of developing heart disease. Maintaining a healthy weight and eating a balanced diet that's low in saturated fat and high in fibre found in whole grains can help to reduce your risk of developing type 2 diabetes.Ī healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. More about vitamins, minerals and nutrients Type 2 diabetes ![]() Keeping active and eating a healthy balanced diet can also help you to maintain a healthy weight.ĭeficiencies in some key nutrients - such as vitamin A, B, C and E, and zinc, iron and selenium - can weaken parts of your immune system. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers.energy you need to keep active throughout the day.A well-balanced diet provides all of the:
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