A healthy and nutritious diet should include all the necessary vitamins, minerals and nutrients that are required to help the body function effectively. The body needs to be strong enough to fight infections, to grow and repair, to provide energy and prevent degeneration.

Vitamins and minerals can be found in all types of food that we eat. In order to follow a healthy diet, it is important that we try to consume a wide range of fresh fruit and vegetables every day.

Aim to eat at least five portions of fruits and vegetables daily. Try and include a few from the following: broccoli, cauliflower, carrots, peas, sweet potatoes, tomatoes, watercress, kale, garlic, onion, leek, cranberries, blackcurrants, blueberries, black grapes, kiwi fruit, mangoes, papaya, pineapple.

Eat three servings of oily fish a week, or for vegetarians and vegans try ground flaxseeds or flaxseed oil. A healthy portion of nuts and seeds should also be included, as well as natural yoghurt.

Some other nutritious food sources to try could be: sea vegetables (edible seaweed), honey, molasses, and red wine.
by Sia
Herb and Spice Guide