GLOW foods are rich in vitamins and minerals that help protect us from diseases by

helping our bodies work well and fight off illness. All foods have some vitamins and
minerals, but fruits and vegetables are especially good GLOW foods. Brightly coloured
fruits and vegetables are full of vitamins and minerals and we need to eat different types
every day.

Balanced Diet
A balanced diet is one where a person is eating the correct amount of a combination of GO,
GROW, and GLOW foods. Children need to eat many times each day

Glowing Skin

Vitamin C, found in broccoli, green peppers, strawberries and oranges, helps

form collagen, which plumps the skin cells. Beta-carotene provides
antioxidants that neutralize free radicals. Dark leafy greens like spinach and
kale are great sources of beta-carotene.

Shiny Hair

Eat mango, papaya, tomatoes, carrots and peas for a good dose of vitamin A.
Antioxidants found in vitamins E and C keep hair looking healthy and shiny.
Blueberries, nectarines, peaches, butternut squash and potatoes are all rich in
vitamin E.

Bright Eyes

Vitamin A and zinc aid the retinas in producing photosensitive proteins that
help the eyes absorb light. Grapefruit, watermelon and passion fruit are good
sources of eye-brightening vitamin A, and cabbage and sun-dried tomatoes
are high in zinc.
Healthy Nails

For strong, healthy nails, eat glow foods like Collard greens, turnip greens,
okra, kale and broccoli are rich in calcium, and dried apricots, raisins and
parsley provide iron.