The US Department of Agriculture released a report that indicated that adults are not getting sufficient quantities of essential nutrients. The report attributed major health events to this deficiency. The experts suggest that each person find an answers to the questions what nutrients does my body need and how can I get them?
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- an adult requires an average of 4,000 milligrams of potassium in a day. It is used to neutralize the damages of excessive intake of salt as well as regulate blood pressure. The benefits of adequate potassium intake include protection against bone loss and kidney stone. Potassium can be gotten from soybeans, bananas, yogurt, potatoes and tomato paste.
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- 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- the daily intake of Vitamin C should not be below 75 milligrams. This nutrient is used as an antioxidant and therefore helps in fighting diseases by strengthening the immune system. It also is important in collagen formation which strengthens connective tissues. The best vitamin C sources are vegetables and fruits including citrus fruits, guavas, kiwis, red and green pepper.
Vitamin E- Vitamin E is a strong oxidant that is essential in the repair of damaged cells. It also is crucial in maintaining healthy eyes. The recommended daily intake is 15 milligrams. Excellent Vitamin E sources include ready-to-eat cereals, some oils, almond and peanut butter. Spinach and tomato paste also provide adequate 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.
To maintain a healthy body, you must make these nutrients part of your diet on daily basis. Experts recommend that you take varieties of foods instead of resulting to multivitamins. This is necessary in enhancing absorption of necessary micronutrients by the body. Consult a doctor or nutritionist in case of deficiency despite consuming the recommended foods. This is the right professional to recommend a dietary supplement after thorough evaluation.
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- an adult requires an average of 4,000 milligrams of potassium in a day. It is used to neutralize the damages of excessive intake of salt as well as regulate blood pressure. The benefits of adequate potassium intake include protection against bone loss and kidney stone. Potassium can be gotten from soybeans, bananas, yogurt, potatoes and tomato paste.
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- 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- the daily intake of Vitamin C should not be below 75 milligrams. This nutrient is used as an antioxidant and therefore helps in fighting diseases by strengthening the immune system. It also is important in collagen formation which strengthens connective tissues. The best vitamin C sources are vegetables and fruits including citrus fruits, guavas, kiwis, red and green pepper.
Vitamin E- Vitamin E is a strong oxidant that is essential in the repair of damaged cells. It also is crucial in maintaining healthy eyes. The recommended daily intake is 15 milligrams. Excellent Vitamin E sources include ready-to-eat cereals, some oils, almond and peanut butter. Spinach and tomato paste also provide adequate 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.
To maintain a healthy body, you must make these nutrients part of your diet on daily basis. Experts recommend that you take varieties of foods instead of resulting to multivitamins. This is necessary in enhancing absorption of necessary micronutrients by the body. Consult a doctor or nutritionist in case of deficiency despite consuming the recommended foods. This is the right professional to recommend a dietary supplement after thorough evaluation.
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What Nutrients Does My Body Need And Where Can I Get Them?.