Holy 7! The nutrients you should eat, if you aren't already

A healthy diet features specific nutrients and eating these are essential for optimal health.

1. Iodine helps in brain development & is essential for metabolic activities. Eat more of yoghurt, milk, seaweed & fish like cod or scallops.

2. & 3. Vitamin K & Magnesium are linked with lowering risk of heart disease, helps absorb calcium & enables better blood clotting. Gobble your leafy greens- spinach, kale, collards.

4. Lycopene lowers risk of stroke, heart disease and cancers like prostate. Easily found in cooked tomatoes & watermelon juice. Perfect to eat for brekkie!

5. Choline is a big building block for cells. It affects moods & energy, regulates inflammation (A must add for those who're working out a lot). So continue eating those eggs, broccoli, peanuts, quinoa, & seafood.

6. Tryptophan is an essential amino acid that helps build serotonin and is most hard to find in food. A key mood & memory regulator, you need to focus on eating more turkey, fish, and soybeans or asparagus.

7. Thiamine or Vit. B1 is essential to produce energy within cells. Kill your low energy levels by eating peas, sunflower seeds, nuts like pecans & meats like pork.

Colourful food consisting of veggies, meats & other forms of protein and complex carbs your plate is a very good sign.