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- you require about 1000 milligrams of calcium every day. Calcium is utilized in developing strong bones and teeth. Children and adolescent as well as women above 50 and men above 70 require a lot of calcium. The best sources of calcium are dairy products, fish with bones and green 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 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 nutrient is associated with cellular growth and maintenance. The recommended daily intake is 2,300 milligrams. It is vital for production of red blood cells, enhancing vision, boosting the immune system and embryonic development. Foods that are rich in Vitamin A include green and leafy vegetables, orange vegetables and organ meat. Vitamin A is especially important to persons between the ages of 4 and 18, adults above 51 years, alcohol abusers, vegetarians and obese persons, among others.
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.
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- you require about 1000 milligrams of calcium every day. Calcium is utilized in developing strong bones and teeth. Children and adolescent as well as women above 50 and men above 70 require a lot of calcium. The best sources of calcium are dairy products, fish with bones and green 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 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 nutrient is associated with cellular growth and maintenance. The recommended daily intake is 2,300 milligrams. It is vital for production of red blood cells, enhancing vision, boosting the immune system and embryonic development. Foods that are rich in Vitamin A include green and leafy vegetables, orange vegetables and organ meat. Vitamin A is especially important to persons between the ages of 4 and 18, adults above 51 years, alcohol abusers, vegetarians and obese persons, among others.
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.
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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