Fruit, vegetables, bran, whole grains, and cereals are good sources of fiber. It is recommended that you get 20 to 35 grams of fiber a day. A diet high in fiber may help reduce the risk of certain cancers, and heart disease. Vitamins and Minerals Vitamins are complex chemicals that help to regulate metabolism and help the brain, nerves, muscles, skin, and bones function properly. The major vitamins are A, C, D, E, K, and seven B vitamins.
Minerals are necessary in very small amounts for the body to function properly.
For example, calcium is necessary for healthy teeth and bones, and zinc and magnesium are needed to control cell metabolism. Vitamins and minerals are found in many foods, especially whole grains, milk, cheese, green leafy vegetables, fruit, fish, meat, and poultry. Water Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat. Meat versus Vegetarian Diet Meat, including poultry and fish, is a very nutrient-rich food. Meat is one of the best sources of iron and protein.