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According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.

And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.

There are many causes for flatulence, such as overeating, eating too quickly, excessive consumption of refined carbohydrates or artificial sweeteners, food allergies and intolerance, a deficiency of vitamin B, excessive consumption of alcohol, emotional stress and parasites. One of the most common causes can be lactose, found in dairy products such as milk and cheese. Many other healthy foods can also cause gas, such as cabbage, beans, broccoli, Brussels sprouts, onions, cauliflower, whole wheat flour, radishes, bananas and apricots. Luckily, with some adjustments in our food choices and eating habits, the chances of this embarrassing malady can be greatly lessened or eliminated.

Do not overeat, and chew food slowly. Try to identify if it is a certain food causing the problem and eliminate it from your diet. Try chewing a sprig of parsley after meals. Try lemon juice or apple cider vinegar in water with your meal. You might also want to try sipping your drinks slowly through a straw in an effort to minimize the amount of air you take in during drinking.

vitamin B complex, especially B3 (niacin) rich foods like light-meat chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals can be helpful as they aid in the digestive process and in converting food to energy.

Yogurts that have acidophilus and peppermint oil in water sipped with the meal can also help with the digestive process. If the problem persists, you may want to try and eat proteins and carbohydrates in different meals.

In addition, peppermint and fennel-based teas are useful for occasional indigestion, particularly when there is flatulence and a sensation of fullness. Ginger has been shown to promote the flow of digestive juices, a normal process that supports the digestive system.

Hives are also known as urticaria, and they cause raised white or yellow, itchy wheals surrounded by an area of red inflammation. It is an allergic reaction by the skin, causing the body to release histamine into the effected tissues. The size of the wheal itself varies, with the larger ones sometimes joining together in places to form an irregular rash. They usually cause severe irritation and usually appear on the limbs and trunk, but can appear anywhere. Acute urticaria develops rapidly and usually lasts for just as few hours – it is characterized by a feverish, faint feeling and occasionally nausea. Chronic urticaria can persist for a long period of time.

Common triggers include drugs such as aspirin and penicillin, food additives, food sensitivity such as milk eggs, shellfish and nuts, environmental factors such as exposure to cold, heat or sunlight, stress and anxiety, and bites and stings.

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, cantaloupe and spinach. Vitamin C helps promote a healthy immune system and releases antihistamines. Green tea is also reported to have an antihistamine effect.

Vitamin B12 has been reported to reduce the severity of acute hives as well as to reduce the frequency and severity of outbreaks in chronic cases. Vitamin B12 is found in animal foods, fortified foods, and some fermented foods. Some sources of B12 are eggs, meat, poultry, fish, dairy products, and foods made from soy. Salmon and low-fat milk are particularly good sources.

If you suffer from food allergies, it’s important to keep a detailed food diary. Note what you ate when you have hives breakouts, as it may be just a simple matter of eliminating a food or several foods from your fat“>diet in order to avoid suffering from hives.

Every month it’s the same thing. You’re bloated, tired, cranky, fighting cravings, and trying to get rid of headaches. You wish you could be like your friend or your sister, who seems to just breeze right through her cycle with little or no problem. Take a look at your diet and see if these superfoods are a part of it. If they’re not, they can easily become a part of a well-balanced healthy diet that might just make your cycles to come simple to manage.

 Make sure you’re getting plenty of iron-rich foods in your diet. Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods are great choices. Try teaming these with citrus foods containing vitamin C, which will promote iron absorption. Steer clear of alcohol, caffeinated beverages, or salty foods, and as always, make sure you choose unsaturated fats. These will only exacerbate that bloated feeling you suffer through each month. 

  Bee pollen has been popularized by famous athletes who take it regularly for strength and endurance. It has been used successfully to treat a variety of ailments including allergies, asthma, menstrual irregularities, constipation, diarrhea, anemia, low energy, cancer, rheumatism, arthritis and toxic conditions. It can, however, provoke allergic reactions in those who are taking it for the first time, so it’s important to start with small amounts and slowly build up to a teaspoon or so per day. Bee pollen can be taken in powder, capsule or tablet form—or in raw unprocessed honey mixed with cereal or spread on toast.

  Bananas have long been well known as nature’s ‘perfect food.’ They’re loaded with potassium, zinc, iron, folic acid, calcium, B6 and soluble fiber. They’re good for digestion, menstrual difficulties and essential for athletes because they can quickly replace what your body loses during your cycle or when you’re exercising frequently. And, if you suffer from diarrhea during your monthly cycle, they are the idea treatment when eaten in conjunction with apples, rice and dry toast – more commonly known as the BRAT treatment.

As the nation’s second most deadly disease, cancer brings with it several risk factors. Therefore, it’s logical that we take a good look at the foods we’re eating, and start introducing nutrient-rich foods that are known to help reduce the cancer risk. A diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk.

Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids – all cancer-fighting substances. Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body.

Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re a good source of vitamins A, C, and E, all which do battle against cancer-causing free radicals. Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich.

Watermelon is also stuffed full of antioxidants, and includes about 80 percent of your daily vitamin C requirement. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene.

Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectal cancer. Plus cabbage is rich in fiber and has almost 50 percent of daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of vitamin A.

Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.

Strawberries and blueberries are rich in vitamin C and fiber. They’re quick and simple finger food, and easily be added to your favorite whole grain cereal oatmeal, or low-fat yogurt.

Most people with acne attempt to treat their irritated skin with external face washes, soaps, lotions and treatments. However, the best way to treat acne is by changing your diet and getting rid of acne-causing ingredients such as fried foods.

A healthful fat“>diet rich in natural whole foods like vegetables, fruits, whole grains and beans is the first recommendation for treating acne. Foods containing trans-fatty acids, such as milk, milk products, margarine, shortening and other synthetically hydrogenated vegetable oils, as well as fried foods, should be avoided.

It seems the prevalence of acne in the United States is built into the typical American diet. Americans tend to eat fried foods in large quantities, usually cooked in the most harmful of fats and oils. Not all fats are bad, but the fats that typical Americans eat make them more prone to develop acne and skin problems, such as what’s in ice cream, cheese, bacon, and milk.

Acne cannot really be treated using creams and soaps because the root of the condition lies beneath the skin. Pimples and blemishes are caused by bacteria and other irritants embedded underneath the skin’s oil glands and hair follicles, which are generally caused as a result of improper hygiene and poor diet – such as too much processed, fatty, fried and sugary foods.

A skin-healthy diet emphasizes raw and lightly cooked vegetables, especially green leafy vegetables that contain valuable trace minerals and are rich in fiber. Fresh green vegetables are essential. Also include in your diet lean protein sources and complex carbohydrates, such as rice, whole-grain bread, and potatoes. These fiber-rich foods help ensure a clean gastrointestinal tract, which is especially important in the management of acne. Eat three healthy meals daily to provide important nutrients and to decrease your appetite for sugary or greasy fried foods. Foods rich in vitamin A, like apricots, watermelon, and broccoli, as well as foods like lean beef, nuts, beans and whole grains that are rich in zinc can also be helpful in reducing acne breakouts. It’s also imperative to drink lots of water to help flush the toxins out that contribute to breakouts.

In both the female and male body, the balance of hormones has to be just right for conception to occur and for pregnancy to proceed. Nutrients that are in excess or that are in depletion can throw off balance and disrupt the pregnancy process. When we can choose whole foods for our diet, we are increasing our chances of obtaining the most nutrients we need. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole superfoods that have an abundant supply of each of the following vitamins and minerals.

B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.

Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast’s.

Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.

Essential Fatty Acids (EFA’s) work on every system of the body and are essential for healthy hormone production. EFA’s can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils.

Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes.

Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts.

Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.

Vitamin A is an antioxidant essential at conception for the developing embryo. Natural sources include carrots, tomatoes, cabbage, and spinach.

It’s been said we are what we eat, and that sentiment definitely holds true when it comes to our skin. It’s our body’s biggest organ, and it deserves all the nutritional TLC we can give it. So take a look at what you’ve been feeding yourself, and therefore feeding your skin.

One the most important components of skin health is vitamin A, and probably one of the best sources of it is low-fat dairy products. It could be said the health of our skin depends on vitamin A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the “live” bacteria that is good for intestinal health. Turns out, it may also have an impact on the skin, since it aids in digestion. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified breakfast cereals.

It’s important to also make sure you’re eating foods rich in antioxidants, such as blackberries, blueberries, strawberries, and plums. The benefits of these foods for healthy skin are plentiful. The antioxidants and other phytochemicals in these fruits can protect the skin cells, so there is less chance for damage. This in turn guards against premature aging, and keeps skin looking younger longer. Other fruits and vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.

Essential fatty acids (EFAs) are essential to your skin. Include salmon, walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and allow nutrients to pass through.

We also need healthy oils, which contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Look for oils that are cold pressed, such as olive or extra virgin oil. We only need about two tablespoons a day of healthy oils, so use wisely.

Selenium plays an important role in the health of skin cells. Turn to foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts for this important nutrient. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal, if any, damage.

Choosing the whole grain versions of complex carbohydrates can have a significant effect on insulin levels. Processed and refined sugars can cause inflammation that may ultimately be linked to skin break outs.

Green tea has anti-inflammatory properties, and it protects the membrane of the cell. It may even help prevent or reduce skin cancer risks.

Water plays such an important role in your overall health, and it has a profound effect on your skin’s health as well. Well-hydrated skin is healthy and young-looking. It also helps move the toxins out of your system so they have less chance to do damage.

Schizophrenia is a difficult malady, both to diagnose and to treat. It’s defined as any of a group of psychotic disorders usually characterized by withdrawal from reality, illogical patterns of thinking, delusions, and hallucinations, and accompanied in varying degrees by other emotional, behavioral, or intellectual disturbances. Recent research suggests that those who suffer from schizophrenia could benefit from incorporating more B3 (niacin), essential fatty acids (EFAs) and eating more whole grain carbohydrates to help level out blood sugar levels so that bouts with hypoglycemia are lessened.

Food sources high in niacin include light-meat chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. Niacin is an important player in the digestion process, and it aids in converting food into energy. Therefore, it also plays a role in the essential fatty acid metabolism of the brain, processes of which are disrupted in schizophrenia.

Because these processes are disrupted in the brain, it’s imperative that essential fatty acids are a base in the diet of a schizophrenic patient. Since they can’t be synthesized by the body, they must be obtained from food. Look to fish, shellfish, flaxseed, pumpkin seeds, dark green leafy vegetables and walnuts for EFAs. Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses, including schizophrenia.

Some schizophrenic patients also suffer from bouts of hypoglycemia, which can be greatly helped by choosing healthy, whole grain carbohydrates such as whole grain breads and pastas, as they help the body maintain a steady blood glucose level. Other research shows that some schizophrenic patients suffer from food allergies that greatly affect their thinking and behavior. For this reason, keeping a detailed food journal and paying close attention to moods and thinking patterns after eating is imperative.

Research has also shown that some schizophrenic patients suffer from high levels of copper, an essential metallic element that can adversely affect the brain in high doses. vitamin B6, found in bananas, turkey and spinach, as well as zinc, found in red meats, peanuts, chickpeas and almonds, can help remove excess copper from the body.