A client had somewhat of an epiphany recently: it suddenly dawned on her that food was actually fuel for her body and the better the quality and nutritional value, the healthier her body will become.

Now, to the enlightened, this seems obvious, but you are few and far between.

I think more people are aware of the harm junk and sugary foods do to the body than how we should feed our bodies for maximum benefits and improved function.

Here is a breakdown of which bits of you need what:

• Brain function: Omega 3, vitamins B6, B12, C, D, E and folic acid
• Hearing: Vitamins A, B12, C, E, folic acid and biotin
• Eyesight: Vitamins A, B12, C and E
• Stable blood pressure: Vitamins C and D, calcium, potassium and magnesium
• Heart: Vitamins B6, C, D, E and omega 3
• Lungs: Vitamins A, C, D and E
• Liver: Vitamins A and B12
• Kidneys and bladder: Vitamin B6, magnesium, potassium and sodium
• Cholesterol control: Vitamins C and E, carotenoids, fibre, omega 3
• Healthy digestion: Vitamins B12, niacin and C, fibre
• Stable blood sugar levels: VitaminsB, C and D
• Healthy muscle tissue: Vitamins A, B12, E and iron
• Strong bones: Vitamin D, calcium, magnesium and phosphorous
• Healthy joints: Vitamins C and D, calcium and omega 3
• Energy: Vitamin B complex and iron

Next week, I’ll give a list of where all these nutrients can be found, but feeding your body the appropriate fuel is only part of it.

Obviously, there are harmful substances which need to be avoided, but good habits need to be cultivated:

• Brain: Keep it active and challenged with puzzles, reading and learning new things. Keep it uncluttered, too.

• Cardiovascular exercise: If you hate it, learn to love it as your entire body will benefit. Your heart and lungs will become stronger and more efficient, helping to avoid heart problems; blood pressure, blood sugar levels and cholesterol can all be controlled; weight bearing exercise builds strong bones and the movement keeps joints healthy; you will gain more energy; your digestive system and metabolism will greatly improve; all your internal organs will work better from stimulation and increased oxygen; you will be happier as the “feel good” hormones are released during a workout.

• Strength exercise: There are many options from weights to yoga. Just ensure you keep your practice balanced so that the entire body is strengthened.

• Eyesight: Take regular breaks from the computer screen; in this hot, dusty, climate with air conditioning blowing at you most of the year, keep your eyes from drying out. Use sunglasses regularly, thoroughly clean your eyes at the end of each day and perhaps use some artificial tears to keep them moist.

• Sleep and meditation: Give your body and mind the rest they require.