NUTRIENTS FOR YOUR BEST HEALTH

To get what you need, fill your plate with these crucial nutrients and take a multivitamin daily for added protection.

Vitamin B6 regulates sleep, appetite, and mood and helps your nervous system function properly. The best providers of this vitamin are: sweet potatoes, bananas and cooked, skinless chicken breast (0.6mg). The daily intake should be about  1.3mg

Vitamin B12 improves alertness and fights fatigue and produces hemoglobin, a protein in red blood cells. Its best providers are plain low-fat yogurt, boiled eggs and cooked  sirloin. The daily intake should be about 2.4mcg

Vitamin D3 strengthens your bones, teeth, and muscles and ensures protection against autoimmune diseases and breast and ovarian cancer. The best food for it are  egg yolk , canned sardines, cod-liver oil.

Calcium reduces symptoms of PMS and may help maintain blood pressure. You may find it in skim milk, almonds  and  tofu . The daily necessary intake is of  1,000mg

Iron is crucial for proper brain function and boosts energy levels and prevents anemia by helping to produce red blood cells. Get iron form cooked lean steak, shrimp  and cup chickpeas.