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- you will require about 4,000 milligrams a day as an adult. The nutrient is essential for maintaining a healthy blood pressure and neutralizing the effect of salt. This means that it will protect you from kidney stone and bone loss. The best sources are bananas, yogurt, soybeans, tomato paste and potatoes.
Magnesium- an adult requires at least 380 milligrams of magnesium every day. The nutrients are used in supporting the working of arteries, muscles and the heart. Magnesium is also essential for energy production. The best sources of magnesium are halibut, other fish, seeds, nuts and bran.
Vitamin A- this vitamin is essential for cellular growth and maintenance. With 2,300 milligrams on daily basis, you have enough vitamin A to support embryonic growth, enhance your vision, ensure that adequate red blood cells are produced and guarantee a strong immune system. The vitamin is vital for people between the ages of 4 and 18, alcoholics, vegetarians and those who are obese. The best sources of vitamin A include orange meat, leafy, green and orange vegetables, carrots and fruits.
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.
Incorporating more of these nutrients in your daily diet will nourish your body and keep you healthy. It is advisable to consume a variety of foods as opposed to multivitamins. This helps in absorption of the micronutrients. Consult your doctor if you still experience deficiency despite taking these foods. A dietary supplement will be recommended.
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- you will require about 4,000 milligrams a day as an adult. The nutrient is essential for maintaining a healthy blood pressure and neutralizing the effect of salt. This means that it will protect you from kidney stone and bone loss. The best sources are bananas, yogurt, soybeans, tomato paste and potatoes.
Magnesium- an adult requires at least 380 milligrams of magnesium every day. The nutrients are used in supporting the working of arteries, muscles and the heart. Magnesium is also essential for energy production. The best sources of magnesium are halibut, other fish, seeds, nuts and bran.
Vitamin A- this vitamin is essential for cellular growth and maintenance. With 2,300 milligrams on daily basis, you have enough vitamin A to support embryonic growth, enhance your vision, ensure that adequate red blood cells are produced and guarantee a strong immune system. The vitamin is vital for people between the ages of 4 and 18, alcoholics, vegetarians and those who are obese. The best sources of vitamin A include orange meat, leafy, green and orange vegetables, carrots and fruits.
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.
Incorporating more of these nutrients in your daily diet will nourish your body and keep you healthy. It is advisable to consume a variety of foods as opposed to multivitamins. This helps in absorption of the micronutrients. Consult your doctor if you still experience deficiency despite taking these foods. A dietary supplement will be recommended.
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