Piper Jolie

16:43 08/07/2019 | 7newstar.com

Total post : 92

Our bodies need a range of vitamins and minerals in order to function optimally, and food sources are always the best way to get them

(Travel - Food) Our bodies need a range of vitamins and minerals in order to function optimally, and food sources are always the best way to get them.

1. Beta Carotene
Beta carotene is an antioxidant that converts to vitamin A in the body. You need vitamin A to maintain a robust immune system, healthy eyes, and clear skin. Get your fill through a diet rich in things like sweet potatoes, green peppers, and carrots. There is no set RDA for beta-carotene, only for vitamin A (3,000 IU for men and 2,300 IU for women). That can make it tough to select the right strength supplement.

 

 

2. Calcium
Our bodies use calcium to maintain strong bone density and prevent osteoporosis. If you are a mature person of a certain age, you are probably seeing a lot of spam emails urging you to get more calcium lest your bones shatter to dust. The best sources are dairy products like milk, cheese, and yogurt. Go ahead and take a calcium supplement, just tread lightly if you are prone to kidney stones or happen to be a woman over 70. Stick to less than 500 mg per dose and take your calcium with vitamin D to improve absorption.

3. Vitamin D
This vitamin, critical to bone health, is synthesized in the body after a period of sun exposure, and it doesn’t take too terribly long. In order for the sun to actually stimulate vitamin D production, it needs to be positioned at 50 degrees or greater above the horizon; directly overhead is ideal. 

4. Folic Acid
Folic acid, otherwise known as folate, is a B vitamin that’s a big deal for women who are pregnant or planning to become pregnant. It helps prevent neural tube defects in a growing fetus, for one, but even non-pregnant people do well to get enough of it. Folic acid is thought to reduce your risk of breast cancer, heart disease, and anemia, plus it keeps your brain sharper as you age.

You can get your folate through foods like fortified breakfast cereal, citrus fruit, dark green vegetables, legumes, pasta, and bread. Aim for 400 micrograms per day unless you’re pregnant or nursing; in that case, bump it up to 600 micrograms.

 

 

5. Iron
It is the best food to eat for iron, and you need enough iron for your red blood cells to function properly. Women who are menstruating might also feel better with a supplement. 

6. Potassium
Potassium is thought to lower your risk of heart disease or stroke, and it works in concert with sodium to regulate the ideal fluid balance in your body. Unfortunately, many people get way too much sodium and not nearly enough potassium in their daily diets. Eat more bananas, leafy greens, raisins, and oranges to achieve a better ratio.

Aim for 4,700 mg of potassium per day unless you’ve got a baby on board. In that case you need to up the dose to 5,100 mg. Supplements can be very useful if you have trouble reaching that amount or take potassium-depleting diuretic medications for a heart condition.

7. Vitamin K
In your diet, you can get it through leafy greens, meat, eggs, and cheese. Deficiencies are rare in adults, but quite common in newborns, which is why infants are typically given a shot of vitamin K in the hospital. A supplement is advisable if you’re not getting a daily amount of 120 mcg for men and 90 mcg for women.

8. Vitamin C
It helps prevent immune system deficiencies, cardiovascular disease, eye disease, prenatal health problems, and even wrinkly skin. Found in abundance in citrus fruits, berries, broccoli, and green peppers, it’s not difficult to get your RDA (90 mg for women and 75 mg for men) through food. But there is also no harm in taking a supplement if you find you’re falling short. Though you may only reduce the length of your cold by one day, at least you will come out the other end with radiant skin and clear eyes.

9. Vitamin E
Vitamin E is a critical antioxidant that protects your cells from free radicals, both inside and out. E also strengthens your immune system and may help slow macular degeneration if you have it. Find vitamin E in foods like peanuts, fruits, eggs, and leafy green veggies. If you want to get your RDA of vitamin E with a supplement, don’t take more than 33 IU of the synthetic stuff. Too much of it can increase the risk of bleeding in the brain. 

10. Multivitamins
Research on multivitamins has delivered mixed results, and there’s really no strong evidence that a daily multivitamin reduces the risk of things like diabetes, cancer, or heart disease. However, if your diet is all over the place or you are too busy to pay much attention to what or when you eat, a multivitamin can be good to smooth out any deficits.

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