It was in the early 1900's that researchers first discovered that there were substances in food that are 'vital' to life - which later became known as vitamins.
There are 9 water soluble and 4 fat soluble vitamins that people need to have in their diet. Eating lots of fruits and vegetables will give you plenty of these.
Keep in mind that some, like vitamin c, get broken down when heated so you do not want to cook all your foods that are high in this vitamin.
Vitamin D is also make in your skin when you are in the sunlight. For most people just 10 - 15 minutes a day of sun exposure is all that is needed to make enough. You don't want to overdo it or you will increase your risk of developing skin cancer.
Phytochemicals
Phytochemicals are compounds in plant derived foods that have biological activity and tend to give food tastes, color and their smell. Examples include:
* capsaicin from hot peppers
* carotenoids from deeply pigmented fruits and vegetables
* indoles from isothiocyanates from cruciferous vegetables (broccoli, cauliflower, etc.)
* lignins from whole grains
* phytoestrogens from soybeans and legumes
Some research even suggests that phytochemicals may give some protection from cancer and heart disease.
In general, eating a large variety of fruits and vegetables especially those with lots of color and whole grains is recommended by most experts
Minerals
Minerals that are important include calcium which helps to keep your bone healthy, among other things. Magnesium, phosphorus and iron are also important.
Potassium is often overlooked but is necessary. The ratio of potassium to sodium is very important and most people tend to eat foods with much more sodium than potassium.
What to avoid
Which brings us back to things to reduce your intake of. As stated above, too much sodium is not good. Most processed food is loaded with sodium. Generally speaking - the less processing, the better. (This does not apply to foods that are processed in ways that make them safer however. A good example is milk. Unpasteurized "raw" milk is very dangerous.)
And of course you want to reduce the amount of saturated fat and high sugar foods you eat too.
Once you are sleeping better and eating right - starting or improving a fitness program is a great positive change to try next.
