1. Protein
Vital for repairing your muscles and helping you to feel full for the day, protein can be found in lean chicken, fish, cheese, yoghurt, nuts and seeds. A tasty, protein-laden meal is a healthy chicken and vegetable stir-fry, topped off with some toasted pine nuts.
2. Fibre
Fibre is essential for filling you up, keeping your bowel movements regular, and lowering your cholesterol. Good sources include whole grains, beans, porridge, fruit and vegetables, so by simply getting your favourite five-a-day and swapping your white bread and rice for brown, you can ensure you are getting your essential nutrients without compromising on taste.
3. Folic Acid
This B vitamin is responsible for producing and maintaining new cells, with good sources including green veg and citrus fruits, as well as peas, beans and nuts. Kale is an excellent source of folic acid, next to limes, and a quick, easy and tasty way of getting your fill of these is to toss them into a juice or smoothie. Add in some apples, a banana and some orange juice and you have a tasty drink that is jam-packed with healthy ingredients.
4. Vitamin C
Vitamin C is a powerful antioxidant that increases your immunity and also maintains health bones, skin and gums. The best sources of Vitamin C are citrus fruits, sunlight, carrots and dark leafy greens, so catching some rays with some freshly-squeezed orange juice is ideal – when you get the opportunity!
5. Iron
Iron is central to the formation of your red blood cells, which are responsible for transporting oxygen around your body. Good sources of iron include red meat, liver, sunflower seeds, whole grains, dark leafy greens, and eggs. Steak or some bacon pancetta on a bed of lentils, surrounded by tasty greens are good meal suggestions for those looking to up their iron levels.
