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- 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- 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- the nutritional value of fiber lies in its ability to protect you from coronary heart diseases as well as reduce the chances of diabetes. You will require 25 grams on daily basis. They are available in whole grains, seeds, nuts, vegetables and legumes.
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- 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- 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- the nutritional value of fiber lies in its ability to protect you from coronary heart diseases as well as reduce the chances of diabetes. You will require 25 grams on daily basis. They are available in whole grains, seeds, nuts, vegetables and legumes.
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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