We need the right amount of vitamins and minerals every day in order to stay healthy. While supplements are always a helpful way to fill in those nutritional gaps, nothing can beat eating a well-balanced variety of nutrient-rich foods in order to give your body what it needs most. Without the proper vitamins and minerals your body is unable to fight infection or repair damaged muscle and bone when injured. Choosing nutrient rich foods can enable you to stay strong and healthy – no matter what your age. Be sure to eat at least 6-11 servings of grains, cereals and breads every day. Just be sure they are whole grain varieties. Those made with enriched white flour lack the nutrients you need.

Fresh Fruit is also important, with the average required servings being 2-3 every day. While canned or packaged fruits give you some of the vitamins and minerals you need, they also come with high sugar levels, so try and opt for fresh fruit whenever possible. Besides, it usually tastes better! Vegetables are an important part of every nutritional diet. Three to four (one cup) servings a day are recommended. Again try and eat fresh or frozen vegetables whenever possible, and try a variety of different types and colors for the most nutritional benefit. Not all fats are bad. As a matter of fact, our bodies need some fats in order to give us the energy we need to get through our hectic days. Two to four servings a day are recommended. The key here is to opt for good fats found in olive oil, mackerel and salmon, and stay away from the bad fats found in processed and fast foods as well as bakery items.

Eating 1-2 servings (per week) of beans and Legumes are a great way to get the vitamins and minerals you need. Low fat dairy is also important, especially for children and women. Most nutritional experts agree that a minimum of 2-4 servings of low fat dairy every day is important to maintaining good bone density and strength. Those who don’t like to drink a lot of milk can find their dairy requirements in yogurt, cheese, cottage cheese, and other dairy products. Lean protein that comes from seafood, poultry and lean meats is also very important. Try to eat at least 2-3 servings every day to maintain a high energy level as well as the ability to fight off disease and infection.

Nowadays, more and more women are attacked by breast cancer and other breast diseases. The reasons of causing breast diseases are diverse. The factors like diet, mentality and physical conditions can all cause the diseases. In order to prevent the breast diseases and avoid the side effect caused by the drugs, some foods which are beneficial to the health of the breast will be introduced to women.

It is inevitable that fruits and vegetables can improve the physical health of the human body and prevent the breast diseases for women. The fruits like grape, lemon, strawberry and orange contain various kinds of vitamins and some other certain substances which can resist the cancer and prevent the synthesis of nitrosamine, a kind of carcinogenic substance. The vegetables like tomato, carrot, cauliflower and towel gourd are all beneficial to the health of women. For example, towel gourd can effectively eliminate the internal heat, remove toxic materials from the body and activate the channels and collaterals. According to the modern medicine, towel gourd contains a kind of inducer of interferon which can accelerate the production of interferon inside the human body so as to resist the cancer for people. In addition, vitamin B contained in towel gourd can prevent the skin aging and vitamin C can whiten the human skin.

Except the fruits and vegetables, various kinds of fish can also protect the breast, such as yellow croaker, turtle and oyster. These kinds of fish contain a large number of trace elements which can protect the breast and restrain the formation of the cancer. Edible fungi can also resist the breast cancer for women. Edible fungi can enhance the immunity for the human body so as to prevent the cancer.

At the same time, the effect of milk and other dairy products can not be ignored. Milk and dairy products can supplement calcium for the human body. It is known to all that the grains like wheat and soy bean are rather beneficial to the human health. Barley contains abundant soluble cellulose and insoluble cellulose. Soluble cellulose can improve the metabolism of the fat, cholesterol and carbohydrate and decrease the cholesterol. Insoluble cellulose can improve the digestive system and prevent the cancer. In addition, a lot of anti-oxidants are contained in nut. Therefore, nut also plays an important role in helping women resist the cancer.