A report by the US Department of Agriculture indicates that most adults are not getting enough of the essential nutrients. This has been cited as the cause of major health events in most adults. To avoid such complications, each individual should ask what nutrients does my body need and where 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- 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- It assists in repairing damaged cells in the body and is a very strong antioxidant. It is required for healthy eyes. You will require 15 milligrams on daily basis. The best sources of Vitamin E include peanut butter, Almond, some oils and ready to eat cereals. Tomato paste and spinach are excellent sources as well.
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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~Danielle K Howell
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