We all know how important the daily intake of vitamins and nutrients for health, beauty and performance of the body. Although many people opt for the consumption of vitamin supplements manufactured in the laboratory that often has little economic cost, there are different foods and different ways to add to our diet naturally.
Want to know how? Where to get these vitamins naturally? What they actually do in your body and how to get them properly? Well you're in the right place, now Makeufits we bring you a comprehensive guide to learn how to consume vitamins the best.
Vitamins and minerals
Vitamins B6 and B12
The group of B vitamins, particularly vitamins B6 and B12 help maintain the blood system, nervous and immune systems in top working condition. The lack of such vitamins can directly affect heart problems and especially heart attacks. The amounts of vitamins such that one should consume daily are about 1.3 mg of B6 and B12 about 2.4. The best sources of vitamin B6 include grains, bananas, nuts, chicken and fish, while those of B12 are meat, pork, eggs and fish again.
The vitamin C is one of the most important boosters for the immune system, helps to keep away the bad cholesterol and is also a great antioxidant. We know what their role when it comes to fighting a flu-like and is recommended to consume about 75 mg per day. But experts say that to get real results in the consumption of vitamin C, you should consume at least 200 mg daily. Vitamin C is found in all citrus fruits, especially citrus fruit juice. There is also in strawberries, peppers, broccoli and spinach, among others.
As you should know, calcium is essential for bone health and is essential to prevent all the evils associated with the skeletal system, such as osteoporosis. Before age 50, is recommended to consume about 100 g daily while already turned 50, are indicated at least 120 g per day. Importantly, our body can absorb no more than 500 mg once, in a single intake, at which it is best to ingest adequate amounts gradually. Best sources of calcium are dairy products, legumes and leafy dark green.
Vitamin D is essential for calcium absorption and a lack of it would cause various problems in the bones, including some cancers, multiple sclerosis and diabetes, among others. To have adequate levels of vitamin D is necessary to obtain the same at about 400 IU (International Units) before 50 and 600 after that age. Vitamin D is found in good quantities in fish with high-fat, milk, cereal and the correct exposure to sunlight, although the latter is the most dangerous and least likely.
This vitamin works primarily as a natural antioxidant and has a positive influence when it comes to eye health and prevention of diseases like Alzheimer's. The amounts of vitamin E that are recommended to consume daily are equivalent to about 23 IU per day. One of the best sources of vitamin E is avocados, vegetable oils, sunflower seeds and nuts.
Maintain adequate amounts of iron in our body can help us greatly in the prevention of some diseases such as anemia and also considerably strengthens the capabilities of our immune system. We recommend eating about 18 or 20 g of iron every day and some of its main sources are red meat, followed by clams, egg yolk, chicken and fish.
You know everything you need to add some of the most important vitamins to your diet and strengthen the most of your body, now all up to you. Do you use all these vitamins properly? Would you like to recommend something special for those who do not?
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