US Department of Agriculture reports that majority of adults are not receiving sufficient nutrients to ensure healthy growth. This has resulted in major health events in their lives to the proportion of an impairment, complication or lifestyle disease. According to the research, in order to be safe you must ask the question what nutrients does my body need and where can they be found. Answering these two questions will guarantee you good health.
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- 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- a person requires vitamin E to ensure that damaged cells are repaired. It helps in keeping eyes healthy. 15 milligrams every day are enough. They can be obtained from peanut butter, almond, ready-to-eat cereals and some oils. Tomato paste and spinach are also excellent sources of 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.
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.