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We are what we eat, so a healthy diet is important; but it’s not always easy to know what to eat or what are the most recommended quantities. A tool we can use is MyPlate, a nutritional guide provided to us by the United States Department of Agriculture. The plate and cup is divided into 5 foods groups replacing the food pyramids previous use. The plate and cup provide the following guidelines: 30% grains, 30% vegetables, 20% fruits, 20% proteins and the cup represent a glass of milk or yogurt.
The United States Department of Agriculture (USDA) is a department in the United States responsible for developing and executing federal policy on several sectors. They are responsible to promote agricultural trade, meet farmers and ranchers needs, protect natural resources and end hunger in the USA. The USDA has also created a few symbols, symbols like the Food Pyramid, MyPyramid and now MyPlate. The evolution of the Food Pyramid is to help citizens know what portions of foods you should eat, according to MyPlate the big change or new message is that fruits and vegetables take up half the plate, in other words when need to eat more fruits and vegetables.
There are several reasons why you should eat more fruits and vegetables; some eat them for their variet or their ability to reduce diseases, others for their amount of fiber and others for their taste or rich amount of vitamins and minerals. These are some of the minerals and vitamins that can be found in many fruits and vegetables:
- Vitamin A– this vitamin play an important role in vision support, immune and inflammatory systems.
- Vitamin B – these vitamins play an important role in cell metabolism.
- Vitamin C – vitamins that serve as an antioxidant and improve your immune system.
- Vitamin D– helps treat weak bones, bone pain, high blood pressure, high cholesterol and skin conditions.
- Vitamin E – good to treat and prevent diseases of the heart and blood vessel, helps patients’ who suffer diabetes and can even prevent some cancers.
- Vitamin K– helps with blood coagulation and slows down the osteotrophic process via calcium bonding.
- Calcium– prevents osteoporosis, some cancers and helps your cardiovascular system.
- Iron– mineral essential for red blood cells and the prevention of anemia.
- Magnesium– deficiency of this mineral can affect muscle spasms and magnesium is associated to prevent cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.
- Manganese– a mineral that help with bone production, skin protection (against UV rays) and to control sugar levels in blood.
- Phosphorus– a component that plays a major role in the frame of biological cells (DNA and RNA), protects your teeth enamel and makes your bone harder.
- Potassium– diets high in potassium can reduce the risk of hypertension and stroke.
- Sodium– an essential nutrient that regulates blood pressure, osmotic equilibrium and pH levels.
- Zinc– this mineral is directly involve with cell division is a powerful antioxidant and is found on every tissue of your body.
However how do we choose the best fruits, vegetables, protein or grains for our daily diet?
In addition to offering dental services, Sani Dental Group cares about your health. Next week we will give you a few recommendations, Sani Dental Group will provide details on some of the best fruits and vegetables.
To continue, read: Five Life Saving Fruits and Vegetables