Food sources for essential nutrients
A healthy diet depends on the selection of different foods. Listed below are the best food sources for nutrients that our body needs.
| Nutrient | Sources |
|---|---|
| Complex carbohydrates and fibers | Wholemeal bread, wholegrain cereals, baked beans, pasta, potatoes, peas, other starchy vegetables |
| Protein | Lean meat, chicken, fish, cheese, milk, eggs, bread, nuts, legumes |
| Fat | Oils, butter, meat, cheese, nuts |
| Vitamins | Vegetables and fruits. See vitamins list for more details. |
| Minerals | Fish and vegetables. See minerals list for more details. |
| Polyphenols | Cloves, cocoa powder, berries, plums, apples, beans, nuts, vegetables, soy, black tea, green tea, and red wine. |
References:
- Healthy Eating Club, Best food sources of essential nutrients. 2004. http://apjcn.nhri.org.tw