Time for Fun Fact Friday!
This fun fact Friday is all about nutrition and the vitamins and minerals our bodies need to be healthy and function properly.Healthy eating = Healthy Living and a better quality of life. 

1. Potassium. 

It is recommended that we have around 4.6 grams of potassium a day. Potassium keeps your blood pressure healthy, supports fertility, and is important for your muscle and nerve function. 



Examples of a few food with potassium: Bananas, Milk, Potatoes, Sweet Potatoes, Avocados and Leafy greens.  

2. Magnesium 

It is recommended that we have around 400mg of magnesium a day. Magnesium deficiency are liked to osteoporosis, diabetes, high blood pressure, muscle cramps. 



Examples of a few food with magnesium: Almonds, Spinach, Beans, Peas, Whole Grains. 

3. Calcium

It is recommended that we have around 1000mg of calcium a day. Calcium supports strong bones and teeth, muscle function, hearth rhythm, prevents high blood pressure. 



Examples of a few food with Calcium: Dairy Products, Salmon, Kale, and Broccoli. 


4. Fiber

It is recommended that we have around 25-35 grams of fiber a day. Fiber lowers cholesterol, improves digestion, and lowers the risk of heart disease.



Examples of a few food with Fiber: Whole Grains, Leafy Greens, Fresh Produce, and Beans.

5. Vitamin A

It is recommended that we have around 900mcg for men and 700mcg for women a day. Vitamin A supports good vision, immunity, and tissue growth.  



Examples of a few food with Vitamin A: Carrots, Sweet Potatoes, Spinach, Broccoli, and Squash.

6. Vitamin D

It is recommended that we have around 600mcg of vitamin D a day. Vitamin D supports healthy bones, muscular nerve fibers, and boots your immune system. 



Examples of a few food with Vitamin D: Sunlight, Salmon, Mushrooms, Liver, Cheese, Fortified Cereal. 

7. Vitamin C

It is recommended that we have around 80mg of vitamin C a day. Vitamin C supports immunity, boots growth of bones and tissue, and protects cells from free radicals. 




Examples of a few food with Vitamin C: Bell Peppers, Leafy Greens, Oranges, Strawberries, and Kiwi.