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fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and
avocado.
4. Vitamins
Vitamin C is necessary for the synthesis of collagen, which provides structure to blood
vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers.
Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan
to become pregnant should speak with their physician about taking a folic acid supplement,
the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium
homeostasis. It can be found in food sources or synthesized by the sun.
5. Minerals
Sodium helps to maintain fluid volume outside of the cells and helps cells to function
normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume
inside and outside of cells and prevents the excess rise of blood pressure with increased
sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to
maintain and build strong bones and teeth. Include three servings of calcium-rich foods per
day including milk, low-fat cheese and yogurt.
6. Water
Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also
assists in removing waste products from the body. All beverages and high-moisture foods
such as soup and watermelon contain water and count towards your daily water requirement.
Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters
per day.