What you eat today shapes how you feel tomorrow. Long workdays use a lot of energy, and a balanced diet helps you stay active and focused. The goal is not just eating more food but eating nutrient-rich food. Here are the essential vitamins and minerals your body needs, what each one does, and where to find it. Calcium Calcium helps build and maintain strong bones and teeth. Getting enough in your adult years supports bone health as you age. Most adults need about 1,000 mg a day. Good sources include milk, yogurt, cheese, fortified plant milks and cereals, canned fish with soft bones (like sardines), and leafy greens such as kale. Supplements can help some people, but food is the best place to start, so ask your doctor before taking them. Omega-3 Fatty Acids Omega-3 is a type of healthy fat, not a mineral. It plays a role in brain and heart health. Fatty fish such as salmon, sardines, and trout are top sources. Plant sources include flaxseed, chia seeds, and walnuts. Vitamin E Vita...

  Pomegranate is one of the most popular superfruits in the US, and for good reason. Its ruby-red seeds, called arils, are sweet, juicy, and packed with nutrients. While no single food can slow aging or fix your health on its own, adding pomegranate to a balanced diet is an easy and tasty way to support your body. Here are the main pomegranate health benefits and how to enjoy them. What Nutrients Are in Pomegranate? One cup of pomegranate seeds provides about 7 grams of fiber and a good amount of vitamin C, vitamin K, folate, and potassium. It also contains plant compounds such as punicalagins and anthocyanins, which act as antioxidants. Antioxidants help protect your cells from damage caused by free radicals. May Support Heart Health and Blood Pressure Some studies suggest that pomegranate juice may help support healthy blood pressure and cholesterol levels. The research is still developing, and results vary. Pomegranate is not a replacement for blood pressure medicine. If you tak...

Vitamin E is a fat-soluble antioxidant that helps protect your cells from damage. Many skin care products advertise it, but you can also get it from food. One of the easiest sources is the almond. How Much Vitamin E Is in Almonds? One ounce of almonds (about 23 nuts) provides roughly 7 mg of vitamin E, which is close to half of the 15 mg Daily Value used on US nutrition labels, according to the National Institutes of Health (NIH) Office of Dietary Supplements. That makes almonds one of the best food sources of vitamin E. Almonds also contain fiber, protein, healthy fats and magnesium. Other good sources include sunflower seeds, hazelnuts, spinach and sunflower oil. Are Almonds Good for Your Skin? Vitamin E helps protect skin cells from oxidative stress caused by sunlight and pollution. Eating vitamin E-rich foods supports your skin’s natural defenses, and the healthy fats in almonds add to the benefit. Almonds are not a substitute for sunscreen or a full skin care routine, and result...