You can exercise for as much as you can but if you do not have a balanced diet, it would be all for nothing. In order for one to become a healthy individual, he must have the right intake of food on a daily basis. It is important that he knows what the important vitamins and minerals are. There's also an advantage if he knows what specific nutrients can be found in a particular food.

1. Calcium

Calcium is the most abundant nutrient in the body. It has important functions. A majority of it is stored in the teeth and the bones. That alone shows that calcium supports the structure of the human body. Some can be found in the muscle, blood and the fluid in between the cells.

Calcium is needed for the muscles and blood vessels to contract and expands. It also helps in secreting the enzymes and hormones by sending the messages all over the nervous system. There must be a constant level of calcium in the tissues and the body fluid in order for the person to function effectively.

Calcium can be found in yogurt, sardines, cheese, milk, tofu, orange juice, salmon, pudding, spinach and turnip.

2. Chromium

Chromium is a mineral that enhances the insulin action in the body. It is a hormone that is critical to the storage and metabolism of fat, carbohydrates and protein. It is an active ingredient in the glucose and is directly involved with the metabolism process of fat, carbohydrates and protein.

Chromium can be found in broccoli, grape juice, muffins, potatoes, garlic, basil, beef cubes, orange juice, turkey breast, wheat bread, red wine, apple, banana and green peas.

3. Folate

Folate is water-soluble Vitamin B and is the synthetic form found in added and supplemented fortified foods. It helps produce and maintain the new cells in the body. It is responsible for the cell division and growth like that of the infancy and pregnancy stages. Folate is required to produce DNA and RNA which are the cell's building blocks.

Folate can be found in breakfast cereals, beef liver, cowpeas, spinach, asparagus, rice, spinach, green peas, broccoli, avocado, peanuts, lettuce, wheat germ, tomato juice, orange juice, turnip, bread, eggs, cantaloupe, papaya and banana.

4. Iron

Iron is one essential to human beings because it integrates the enzymes and protein which maintain good health. This also transports the oxygen to the parts of the human body. If there is a deficiency in the oxygen storage to the cells, this could result to poor functioning, fatigue and decreased immunity. Too much iron can lead to toxicity and death.

Iron can be found in chicken, oysters, beef, clams, turkey, halibut, crab, pork, tuna and shrimp.

5. Vitamin A

Vitamin A play important role in bone growth, vision, cell division and reproduction. It helps in regulating the immune system which fights off and prevents infection by destroying the harmful virus and bacteria. It also helps the mucous membranes and the skin to function as a barrier.

Vitamin A can be found in liver, milk, cheese, carrots, spinach, kale, vegetable soup, cantaloupe, apricots, papaya, mango, oatmeal, peas, tomato juice, peaches, pepper.

6. Vitamin B12 helps in maintaining the red blood cells and nerve cells. It is also needed to produce DNA because it contains metal cobalt.

Vitamin B12 can be found in fish, poultry, eggs, meat, milk and liver.