Boost your bod

If I go for a couple if days without fresh fruit and vegies I get a bit weird. Ok, weirder. The human body can clearly survive on not a whole lot, but once you've felt a healthy, light body and clear mind, it's hard to eat five cheese pizzas for too long (eww, if at all). If you have a varied diet, you're probably getting your vitamins and minerals, but here's a quick list to keep in mind when shopping...

Minerals
Calcium for strong bones and teeth. Eat cheddar, natural yoghurt, organic milk and broccoli.
Iron for the manufacture of red blood cells. Try meat, seafood, red kidney beans and dried apricots.
Zinc to maintain a health immune system. Go for prawns, oysters and good quality wholemeal bread.
Potassium promotes muscle activity and nerve function. Good sources include bananas and avocados.
Magnesium for a healthy nervous system. Eat organic, raw nuts, steamed spinach and wholemeal bread.

Vitamins
A to strengthen immune system. Get into dairy and yellow/orange foods (they contain beta carotene, which turns into vitamin A in the body).
B1 converts carbs into energy. Try raisins, eggs and bran.
B2 restores health to the eyes, skin and nervous system. Sources include cooked rice, mushrooms and eggs.
B6 allows the body to use and store energy from food. Eat chicken, turkey, cod and peanuts.
B12 prevents anaemia, maintains a healthy nervous system and relieves irritability. Lamb, salmon, cheddar and eggs will do the trick.
C boosts resistance to infection and free radicals. Go for oranges, red capsicum and steamed broccoli.
D is vital for strong bones and for absorption of calcium. Chomp on a few mackerels, salmon fillets and eggs.
E protects from free radical damage. Keep sunflower seeds and almonds handy for salads.
Folate, not just for pregnant women but also for breaking down protein in the body. Carve up some steamed broccoli, peas and chickpeas.

Source: Women's Health for Life, Dr Sarah Jarvis.