We also need the micro-nutrients, which are all of the vitamins and minerals. These play complex roles in all the chemical pathways in our bodies, helping our bodies function well, maintaining the delicate balance of our bodies and maintaining our immune systems. There are also substances such as phytoestrogens, antioxidants, cancer-fighting nutrients, fiber and many others which we are just beginning to completely understand. Many of these are particularly important for reducing our risk of disease such as cancer, heart disease, and stroke. We know, for example, that people who eat at least 5 servings of fruits and vegetables each day have a lower incidence of cancer and heart disease.
Some nutrients are particularly important for strengthening the immune system.
You can get all the nutrients you need by following a well-balanced health eating plan such as one promoted by Canada's Food guide to Healthy Eating. If this looks too daunting, just pick one or two small goals to start with, and work up slowly from there. Obtaining as much variety as possible is particularly important. The more variety you have, the more likely you are to meet all of your nutrient needs. One item, which is easy to add and really gives a nutrition boost, is wheat germ.