1.Protein : For body building Do you find it difficult to recover fast from everyday activities or feel as though your energy levels are continuously dropping? Here’s where protein can help! Imagine it as your body’s hardworking construction crew, constantly repairing tissues, constructing muscles, and creating vital hormones and enzymes. Plant sources

• Beans and legumes
• Quinoa
• Broccoli
• Sorghum
• Chickpeas
• Soymilk
• Lentils
• Spinach
• Nut butter
• Tempeh
• Nuts and seeds
• Tofu
• Oats
• Peas

Animal sources

• Egg
• Fish and sea food
• Lean meat
• Poultry
• Dairy products such as milk, yoghurt and cheese

2.Carbohydrate : Power house of the body Your body uses carbohydrates as its primary fuel source, turning them into glucose to keep you alert and energized. They are crucial for maintaining consistent energy levels and controlling your mood. Sources

• Whole grains, such as whole wheat bread, brown rice, and oats
• Fruits, such as berries, apples, and bananas
• Legumes (beans, lentils)
• Poultry
• Vegetables (sweet potatoes, maize, peas)

3.Fats: Essential for Energy and Cell Growth Healthy fats are like the unsung heroes of nutrition, aiding in the absorption of fat-soluble vitamins (A, D, E, K), protecting your organs, and keeping your cell membranes intact. Plus, they’re crucial for brain health and hormone production. Sources

• Healthy oils (olive oil, coconut oil)
• Avocados
• Nuts and seeds (almonds, chia seeds)

4.Vitamins : Essential for Metabolic Functions Vitamins act as the body’s spark plugs, starting a variety of metabolic processes that keep you functioning properly. Vitamins are essential for keeping healthy skin, keen vision, and a stronger immune system. Sources Carrots, sweet potatoes, and spinach are good sources of vitamin A. Citrus fruits, bell peppers, and strawberries are good sources of vitamin C.Nuts, seeds, vegetable oils, fruits, vegetables, meat, dairy, leafy greens are good sources of vitamin E.Green leafy vegetables, blueberries, fig, kiwi, beef, chicken, egg, soybeans are good sources of vitamin K. 5. Minerals: Essential for Many Body Processes Have you ever had the feeling that your bones need a bit more support or that your body’s strength and vitality are lagging? From forming strong bones to assisting your blood in carrying out its function, minerals are like your body’s unseen crew, working nonstop to keep everything functioning properly. Important minerals consist of: Calcium: Essential for healthy teeth and bones . Leafy greens, fortified plant-based milk, and beans, lentils, fortified cereals, and spinach are good sources of calcium Zinc is vital for wound healing and immunological function; magnesium is vital for muscle and nerve function. Nuts, seeds, and legumes ,meat Iron is necessary for blood formation and oxygen delivery. Nuts, seeds, whole grains, and dark chocolate are good sources of iron. Magnesium is a mineral that’s important for many bodily functions, including muscle and nerve health. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources of magnesium. Say good bye to nutrient deficiencies and say hello to Longefit !

Dietitian Sulfiya .A