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Understanding Essential Nutrients

Let’s break down the key players: Calcium, Vitamin D, Vitamin E, Vitamin K, Magnesium, Potassium, and Protein.

Calcium & Vitamin D
Calcium is the building block of strong bones and teeth, but it doesn’t work alone. Vitamin D acts as calcium’s partner in helping your body absorb it and keeping your bones healthy.
Foods rich in Calcium: Milk, yogurt, cheese, almonds, tofu and leafy greens like spinach and kale to name a few.
Foods rich in Vitamin D: Egg yolks, fatty fish like salmon & mackerel and breakfast cereals.

Vitamin E
Vitamin E is your skin’s best friend! It’s a powerful antioxidant that protects your cells from damage and gives you that much needed healthy glow.
Foods rich in Vitamin E: Almonds, sunflower seeds, avocados, and olive oil for healthy skin and cell protection.

Vitamin K
Vitamin K is the unsung hero – it helps with blood clotting and keeps your bones strong. Green leafy veggies are packed with it so do include them in your regular diet.
Foods rich in Vitamin K: Kale, broccoli, brussels sprouts and spinach.

Magnesium
Magnesium keeps your muscles, heart and mind in balance. It’s crucial for relaxation, steady heartbeat and energy production.
Foods rich in Magnesium: Nuts, seeds, whole grains, dark chocolate and legumes.

Potassium
Potassium is an electrolyte superhero – it regulates blood pressure, supports muscle function, and keeps you hydrated.
Foods rich in Potassium: Bananas, potatoes, oranges, spinach and beans.

Protein
Protein is the builder and repairer of your body. It’s essential for muscles, skin and even your immune system.
Foods rich in Protein: Eggs, chicken, lentils, beans, Greek yogurt, tofu and fish.

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