Nutrients needed in the diet.

(continued)
Calcium More Than Strong Bones

1. Calcium is needed for the strong bones.It is needed for the teeth and bones.
2. Calcium helps maintain muscle function and heart rhythm.
3. It may help to prevent high blood pressure.
4. Source of Calcium :
   1. Dairy products.
   2. Fish like salmon and kale.
   3. Vegetable like broccoli.
5. For the absorption of calcium , Vit.D is needed.

Vitamin C

1. Vit.C also boost immune system.
2. It boosts the growth of bone and tissue.
3. Some studies suggest that Vit.C can shorten the duration of symptoms of cold.
4. As an antioxidant, it might also help protect cells from damage
5. Vit.C is found in :
   1. Many fruits.
   2. Vegetables.

.
Fiber

1. The food rich in fiber is needed for good functioning of GI tract.
2. Fiber producing food has lot of health benefits.
3. It helps lower cholesterol and improve bowel regularity.
4. It might lower the risk of :
   1. Heart disease.
   2. Diabetes.
   3. Some cancers.
5. High-fiber foods are often filling and low in calories.
6. Food rich in fibers are :
   1. Grains, beans,
   2. Wheat
   3. Fruits.
• Fiber supplements may, however, decrease the absorption of medications. and supplements.

(Source modified from webMD)