US Department of Agriculture reports that majority of adults are not receiving sufficient nutrients to ensure healthy growth. This has resulted in major health events in their lives to the proportion of an impairment, complication or lifestyle disease. According to the research, in order to be safe you must ask the question what nutrients does my body need and where can they be found. Answering these two questions will guarantee you good health.
Calcium- an adult requires at least 1,000 milligrams every day. Calcium is used to build strong bones and teeth and is therefore vital for children and adolescence. Women who are older than 50 years and men who are above 70 years of age require significantly high amounts. Excellent sources of calcium include fish with bones, dairy products and dark leafy vegetables like spinach.
Potassium- a daily intake of 4000 milligrams is sufficient to cover the potassium required by an adult. Potassium is used to neutralize the effect of salt as well as in regulating blood pressure. Adequate potassium intake will protect you from diseases like kidney stone and such conditions as bone loss. There is plenty of potassium in bananas, yogurt, tomato paste, potatoes and soybeans.
Magnesium- an adult should get a minimum of 380 milligrams each day. It helps in the working of muscles, the heart and arteries. It also is essential in energy production. The best sources of magnesium are nuts, bran, seeds, halibut and other fish.
Vitamin A- A person requires Vitamin A for growth and maintenance of cellular tissues. 2,300 milligrams are required on daily basis to assist in enhancing vision, embryonic development, production of red blood cells and enhancing the immune system. Orange, green and leafy vegetables contain adequate amounts of Vitamin A. Orange meat is another excellent source. Clusters that require a lot of Vitamin A include alcohol abusers, persons between 4 and 18 years, obese people and vegetarians, among other groups.
Vitamin C- a daily intake of 75 milligrams is sufficient for an adult. Vitamin C serves as a strong antioxidant and supports the body in fighting diseases. It is useful in development and maintenance of connective tissues through production of collagen. Vitamin C is available in adequate amounts from green and red pepper, kiwis, citrus fruits and guavas.
Vitamin E- a person requires vitamin E to ensure that damaged cells are repaired. It helps in keeping eyes healthy. 15 milligrams every day are enough. They can be obtained from peanut butter, almond, ready-to-eat cereals and some oils. Tomato paste and spinach are also excellent sources of Vitamin E.
Fiber- about 25 grams of fiber are recommended on daily basis. Fibers are essential in protecting the body against coronary heart disease as well as keeping away diabetes. The best sources of fiber are whole grain, nuts, seeds, vegetables, legumes and fruits.
Balancing the essential foods is the best way to maintain a healthy body. This is achieved by eating different foods but not necessarily turning to multivitamins. These foods offer ready nutrients for absorption by the body. A dietary supplement can only be recommended by a doctor if normal foods do not deliver what you require.
Calcium- an adult requires at least 1,000 milligrams every day. Calcium is used to build strong bones and teeth and is therefore vital for children and adolescence. Women who are older than 50 years and men who are above 70 years of age require significantly high amounts. Excellent sources of calcium include fish with bones, dairy products and dark leafy vegetables like spinach.
Potassium- a daily intake of 4000 milligrams is sufficient to cover the potassium required by an adult. Potassium is used to neutralize the effect of salt as well as in regulating blood pressure. Adequate potassium intake will protect you from diseases like kidney stone and such conditions as bone loss. There is plenty of potassium in bananas, yogurt, tomato paste, potatoes and soybeans.
Magnesium- an adult should get a minimum of 380 milligrams each day. It helps in the working of muscles, the heart and arteries. It also is essential in energy production. The best sources of magnesium are nuts, bran, seeds, halibut and other fish.
Vitamin A- A person requires Vitamin A for growth and maintenance of cellular tissues. 2,300 milligrams are required on daily basis to assist in enhancing vision, embryonic development, production of red blood cells and enhancing the immune system. Orange, green and leafy vegetables contain adequate amounts of Vitamin A. Orange meat is another excellent source. Clusters that require a lot of Vitamin A include alcohol abusers, persons between 4 and 18 years, obese people and vegetarians, among other groups.
Vitamin C- a daily intake of 75 milligrams is sufficient for an adult. Vitamin C serves as a strong antioxidant and supports the body in fighting diseases. It is useful in development and maintenance of connective tissues through production of collagen. Vitamin C is available in adequate amounts from green and red pepper, kiwis, citrus fruits and guavas.
Vitamin E- a person requires vitamin E to ensure that damaged cells are repaired. It helps in keeping eyes healthy. 15 milligrams every day are enough. They can be obtained from peanut butter, almond, ready-to-eat cereals and some oils. Tomato paste and spinach are also excellent sources of Vitamin E.
Fiber- about 25 grams of fiber are recommended on daily basis. Fibers are essential in protecting the body against coronary heart disease as well as keeping away diabetes. The best sources of fiber are whole grain, nuts, seeds, vegetables, legumes and fruits.
Balancing the essential foods is the best way to maintain a healthy body. This is achieved by eating different foods but not necessarily turning to multivitamins. These foods offer ready nutrients for absorption by the body. A dietary supplement can only be recommended by a doctor if normal foods do not deliver what you require.
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