What Nutrients Does My Body Need?
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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- the daily average requirement is 1,000 milligrams. Calcium is essential in strengthening teeth and bones. The groups that require calcium most based on their biological needs include men beyond 70 years and women beyond 50 years, children and adolescent. The report cites dark leafy vegetables like spinach, fish with bones and dairy products as excellent sources of Calcium.
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- the minimum requirement for an adult is 380 milligrams. Magnesium is used in energy production and also supports the working of arteries, the heart and muscles. Seeds, halibut, other fish, bran and nuts are excellent sources of Magnesium.
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- 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- over 25 grams of fiber are required every day. They can be obtained from fruits, legumes, vegetables, nuts, seeds and whole grains. They keep away diabetes and protect you from coronary heart disease. Fiber also helps in digestion and maintaining a healthy coronary system.
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- the daily average requirement is 1,000 milligrams. Calcium is essential in strengthening teeth and bones. The groups that require calcium most based on their biological needs include men beyond 70 years and women beyond 50 years, children and adolescent. The report cites dark leafy vegetables like spinach, fish with bones and dairy products as excellent sources of Calcium.
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- the minimum requirement for an adult is 380 milligrams. Magnesium is used in energy production and also supports the working of arteries, the heart and muscles. Seeds, halibut, other fish, bran and nuts are excellent sources of Magnesium.
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- 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- over 25 grams of fiber are required every day. They can be obtained from fruits, legumes, vegetables, nuts, seeds and whole grains. They keep away diabetes and protect you from coronary heart disease. Fiber also helps in digestion and maintaining a healthy coronary system.
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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