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- you will require about 4,000 milligrams a day as an adult. The nutrient is essential for maintaining a healthy blood pressure and neutralizing the effect of salt. This means that it will protect you from kidney stone and bone loss. The best sources are bananas, yogurt, soybeans, tomato paste and potatoes.
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- 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.
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- you will require about 4,000 milligrams a day as an adult. The nutrient is essential for maintaining a healthy blood pressure and neutralizing the effect of salt. This means that it will protect you from kidney stone and bone loss. The best sources are bananas, yogurt, soybeans, tomato paste and potatoes.
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- 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.
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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