What You Need For a "Healthy Diet"

Jordan Haddad and Erica Garcia

Nutrition we need daily

We need calcium, fiber, magnesium, potassium, vitamin A, vitamin C, and Vitamin E daily. There are different foods to eat in our meals to help us maintain a stable and healthy body.

calcium

  1. Calcium builds bones and keeps them healthy, also helps our blood clot, and helps our nerves send messages. Calcium is found in dairy products, fish with bones, and dark leafy greens. We need 1,000 milligrams a day.

Fiber

Fiber helps food pass through the digestive system. Fiber is found in fruits, vegetables, nuts, and whole grains. We need from 25 to 30 grams a day of fiber.

Magnesium

Magnesium is important for he body, it helps regulate muscle and nerve function, blood sugar levels, and blood pressure and makes protein, bone, and DNA. It can be found in nuts, seeds, fish, eggs, and bananas. We need 310 to 320 grams a day.

Potassium

Potassium is a very important mineral for the body. it helps with the functions of tissues, and organs in the human body. It can be found in potatoes, white beans, yogurt, soybeans and bananas. We need up to 4,700 milligrams a day.

Vitamin A, C, and E

vitamin A is a soluble vitamin that is naturally present in many foods. Vitamin A is important for regular vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly. its found in organ meats, leafy greens, and orange fruits. We need 2,310 international units a day. Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels, and skin. its found in fruits and vegetables, red and green peppers, kiwis and guava. We need 75 milligrams a day. Vitamin E helps protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. it is found in peanuts, peanut butter, cereals, and grains. We need 15 milligrams a day.