What Food Give You

Lean Protein
Protein makes up our hair, nails, skin, blood, hormones, enzymes...the list goes on. Suffice to say that protein is essential to the human diet. Broken down by special acids and used to perform countless functions, protein must be replenished daily through our diet, making it a very healthy ingredient in food. Good sources include:
 
- eggs
- meat and poultry
- fish
- milk and other dairy products, like yogurt or cheese
- legumes like beans, peas, and nuts
- whole grainsThe problem with protein is that when consumed in the form of many meats and/or animal products, protein can be accompanied by saturated fat. Lean protein, or protein that is accompanied by less than 10grams of fat, is the best choice for weight and health conscious eaters. Choosing lean meats, like chicken, turkey, or lean beef (beef that has been trimmed of excess fats) provides plenty of protein without the added calories and fats.

Fiber
Fiber, though not scientifically considered an essential nutrient, plays many important roles in healthy living and nutritious foods. It lowers cholesterol, stabilizes blood sugar levels, slows the digestion of carbohydrates, regulates the digestive system/prevents constipation, and slows the absorption of sugar into the bloodstream. Fiber rich diets have been linked to lower instances of heart disease and obesity.

Fiber, like the different fats, is also listed on all food labels. Good sources include: whole grains, unrefined grains, grains, whole grain products like bread and pasta, brans, oatmeal, wheat germ, fruits, and vegetables.

Vitamins
These food elements work together to fill in the rest of the nutritive properties of food. Deficiencies often lead to illness and death, as is often in the case in third world countries where well rounded diets are not easily accessible. The list of these elements and the roles they play is long... B vitamins alone could take up an entire page, but here is a guideline to some of the most important:

Vitamin A: helps build and maintain healthy skin and promotes eye health; found in dark leafy greens like spinach, and yellow/orange fruits or veggies like carrots

Vitamin B-complex: performs many roles, including releasing food energy, building healthy skin, aiding the development of red blood cells, and assisting metabolism; found in dairy, meat, nuts, legumes, some fruit, and vegetables (individual vitamin sources vary)

Vitamin C: maintains healthy blood vessels and tissues, speeds healing, and boosts the immune system; found in citrus fruits, dark leafy greens, broccoli, cabbage, peppers, strawberries, and green tea

Vitamin D: maintains healthy bones and teeth and helps them harden, aids in calcium absorption; found in dairy, eggs, some fish, and sunlight

Vitamin E: fights the destruction of healthy cells and vitamins like A and C by free radicals; found in dark, leafy greens, vegetable oils, whole grains, wheat germ

Vitamin K: helps blood to clot; found in dark, leafy greens, milk, egg yolks