A healthy diet can help prevent diseases such as diabetes and cancer. Take a look at the list below to learn about some of the vitamins, minerals and fatty acids that are essential for our body.

Vitamin B

Vitamin B or Vitamin B complex comprises B1, B2, B3, B5, B6, folic acid (B9), B12 and biotin. Vitamin B1, B2 and B3 help enable the normal functioning of nervous system, heart, muscle and digestive system and have a positive impact on the health of oral cavity, skin and hair. You can find Vitamin B in a variety of food, including whole-grain cereals and grains, milk, meat, fish, vegetables, and beans.

Vitamin E

Vitamin E helps maintain normal conditions of cells, and healthy skin and tissues. It also helps enhance immunity. Reaching for those green leafy veggies will give you a healthy dose of this vitamin. Whole-wheat cereals, nuts and egg yolk are also excellent options. 


Iron is the element for making red blood cells. You can find iron in green leafy vegetables such as broccoli, spinach, beans and nuts, as well as in red meats. For an additional boost, pair your iron-rich foods with vitamin C-rich foods (good choices: citrus fruits, plum, kiwi fruit) as vitamin C helps the body absorb iron. A lack of iron can lead to anaemia.

Omega-3 fatty acids

Different large scale randomized control trials suggested that Omega-3 fatty acids can lower blood triglyceride levels and may reduce the risk of death due to coronary heart disease. Seafood is a source of Omega-3 fatty acids. Examples include salmon, mackerel, tuna, sardines, shrimps, crabs, oysters and scallops.

Source: Department of Health

1 http://www.studenthealth.gov.hk/english/newsletters/newsletter_51.html

2 http://www.studenthealth.gov.hk/english/health/health_dn/health_dn_vit.html

3 http://www.studenthealth.gov.hk/english/health/health_ophp/health_ophp_ane.html

4 http://www.studenthealth.gov.hk/english/newsletters/newsletter_51.html

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