The importance of vitamins and minerals in your diet and the role it plays on your fitness and health. In the past I did not pay a lot of attention to how important vitamins and minerals are in my diet until I fainted in the gym restroom and ended up in the emergency room. After the doctor ordered a blood test, results came back that I was anemic, low iron and vitamin B12. “Wow” I was in shocked because I felt that I was pretty healthy with a well-balanced diet.

Moving forward I started educating myself on how all the different types of vitamins and minerals (see below chart) help the body and the way the body suffers from lack of vitamins and minerals. I learn that every person multivitamin and mineral needs are different and how important it is to know what my needs are and diet changes I need to make. I included more iron rich foods, (see below) green fruits and vegetables in my diet daily and I definitely can see, feel and tell the difference. I also did research on what vitamins and minerals most Americans are deficient in. Most of us do not get enough Vitamin D, B12, calcium, magnesium, and potassium.

Green fruits and vegetables are loaded with important vitamins and minerals such as, vitamin A, C, potassium, folate, phytochemicals and fiber. They also boost your metabolism and lower blood pressure. So challenge yourself and add more green to your diet, like me if your goal is to reduce the risk of some types of cancer, maintain strong bones and teeth, and keep better vision health this is the way to go.

Green fruit and veggies,

here are a few ideas to get you started:

• Green apples
• Kiwi
• Avocado
• Broccoli and broccolini
• Green beans
• Honeydew melon
• Spinach
• Green grapes (just a handful)
• Asparagus
• Edamame

Iron rich food:

Lentils, spinach, soybeans, oysters, dark chocolate (three ounces), liver (consumed in moderation), and sesame seeds.

Reference: fruitsandveggies.org