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You need it in order to have healthy bones.

You can get Vitamin D from:
- Our bodies producing it whenever our skin is exposed to sun however this increases chance of skin cancer
- Small amounts from foods like salmon, tuna, sardines, milk, eggs, liver.
- Foods where the vitamin is added like margarine, soy drink, liquid meal replacements.

Not enough Vitamin D:
- Children get rickets, knock knees and bowed legs.
- Adults can get an increased risk of fractures and weak bones.

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The most essential nutrient in terms of bone health. Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
Found in...
- Milk
- Kale
- Sardines
- Broccoli
- Water Cress
- Cheese
- Bok Choy
etc...

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Our bodies consist of 55 – 75% water.

Depression and fatigue can often be symptoms of dehydration.

It is healthy to drink water with meals, as it aids the process of digestion.

Water allows the body to metabolize fats more efficiently.

Water is the main food the body needs.

The thirst reflex only appears when our bodies are already dehydrated.

A 2% reduction of water levels in the body can lead to a 20% decrease in mental and physical performance.

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They are important as they provide fuel to the cells of our bodies to provide us with energy.

Carb examples:
- Fruit
- Vegetables
- Bread
- Cereals
- Rice
- Pasta
- Chickpeas
- Lentils
- Dairy
- Sugar

The NZ ministry of health recommends we should consume 6 servings of wholgraine breads and cereals and 5 servings of fruit and veges.

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Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. ... Protein is an important building block of bones, muscles, cartilage, skin, and blood. Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Proteins are also used in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life. Additionally, protein is needed to form blood cells.
High protein foods include...
- Eggs
-  Almonds
- Oats
- Cottage Cheese
- Greek Yoghurt
- Milk
- Brocolli

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Sodium is a mineral that's essential for life. It's regulated in the body by your kidneys, and it helps control your body's fluid balance. It also helps send nerve impulses and affects muscle function. Most of the body's sodium is located in blood and in the fluid around cells. Too much sodium however can result in high blood pressure.
High sodium foods include..

Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.

Frozen breaded meats and dinners, such as burritos and pizza.

Canned entrees, such as ravioli, spam and chili.

Salted nuts.

Beans canned with salt added.

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It is essential for supplying the body with omega 3 and omega 6 essential fatty acids, producing healthy cell membranes and maximizing the absorption of fat-soluble vitamins and fat-soluble antioxidants (such as lycopene and beta-carotene). Fat is found in many foods and comes from both animal and vegetable sources. The body uses fat to absorb fat-soluble vitamins.  Fat also supplies energy to our body, cushions organs, insulates us, and is used to build cell membranes.

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Vitamin B1, or thiamine, is found in many foods including yeast, cereal grains, beans, nuts, and meat. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolise fats and protein.

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Iron yea we need it in our blood
so we dont become a dud
you dont get it by eating mud
nor by eating potato spuds

it is present in red meats
also in some green green leaves
these can be some spinach and kale
yea man iron is not a fail

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A balanced diet is important as it keeps your energy up and keeps you healthy and fit.
Healthy food gives you the nutrients and minerals your body requires to function properly. Unhealthy food doesn't contain the right nutrients so your body can carry out natural processes and instead gives excess sugar, salts and fats. These can cause someone to gain weight, and have increased chances of diseases like diabetes and heart disease.