You Are What You Eat

Have you ever heard the phrase “You are what you eat?” Well, it’s true! Our bodies take the food we eat and turn it into our muscles, hair and everything else. This is why doctors and nutritionists recommend eating healthier foods. Healthier foods tend to have more of what our bodies need to grow and stay healthy. Research has shown that there are foods and nutrients that have effects on specific parts of our body. For example, vitamin A found in carrots and sweet potatoes is really important for our eyes and vision. Not only do these foods and nutrients keep our bodies healthy, they also help prevent diseases and injuries.

Colored foods have more nutrients so keep those plates full of all sorts of colors. Check out the table below to see the power in some of our foods:

Food Group

Active Player/Component

Benefit

Whole Grains Wheat, oats, barley, rice, quinoa, corn	Antioxidants, such as vitamins E and C	Keep cells healthy Reduce risk of cancer Support healthy immune system Reduce risk of cardiovascular disease
	Fiber	Reduces risk of colon cancer Supports healthy digestive system Reduces cholesterol levels Maintains healthy blood sugar levels/reduce risk for type II diabetes
	B vitamins, iron and magnesium	Boost energy Reduce risk of anemia
	Folate	Supports healthy baby development, especially during pregnancy Supports red blood cells, reduce risk of anemia

Low-Fat or Fat-Free Dairy

Yogurt, milk, cheese

Calcium, vitamin D and phosphorous

Build strong bones and teeth

Probiotics

Support healthy gut for digestion

Fruits and Vegetables	Antioxidants, such as vitamins E and C	Keep cells healthy Reduce risk of cancer Support healthy immune system Reduce risk of cardiovascular disease
	Potassium and magnesium	Reduce risk of hypertension, lower blood pressure
	Fiber	Reduces risk of colon cancer Supports healthy digestive system Reduces cholesterol levels Maintains healthy blood sugar levels/reduce risk for type II diabetes
Red, orange, yellow Ex: sweet potatoes, carrots	Carotene and vitamin A	Boost immune system Support healthy skin and eyes
Green Ex: leafy greens	Folate	Supports healthy baby development, especially during pregnancy Supports red blood cells, reduce risk of anemia
Blue, purple Ex: dark berries, plums	Antioxidants	Keep cells healthy Reduce risk of cancer Support healthy immune system Reduce risk of cardiovascular disease
Cruciferous vegetables Ex: broccoli, cauliflower	Fiber	Reduces risk of colon cancer Supports healthy digestive system Reduces cholesterol levels Maintains healthy blood sugar levels/reduce risk for type II diabetes
Citrus fruits Ex: oranges, grapefruit	Vitamin C	Keeps cells healthy Reduces risk of cancer Supports healing Supports healthy teeth and gums

Lean Meat

Fish, eggs, poultry

Essential fatty acids (in fish)

Reduce risk of dementia, cardiovascular disease and stroke

B vitamins, magnesium and zinc

Boost energy
Support healthy immune system

Iron

Carries oxygen
Reduces risk of anemia

Legumes, Nuts and Seeds

Beans, lentils, peas

Potassium

Reduces risk of hypertension, lowers blood pressure
Reduces risk of heart disease

Fiber

Reduces risk of colon cancer
Supports healthy digestive system
Reduces cholesterol levels
Maintains healthy blood sugar levels/reduce risk for type II diabetes

I love sweet potatoes and now I eat them even more since I know I am keeping my skin and eyes healthy. What are the benefits of your favorite foods?

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