What Are The Recommended Vitamins And Minerals For Adults?
Foods contain micro-nutrients which are known as vitamins and minerals. Vitamins and minerals nourish our body and improve our overall health. The best way to live a healthy life is to eat foods that are rich in vitamins and minerals.
Unfortunately, studies have shown that a lot of adults don’t get the required vitamins and minerals. Adults need to consume foods rich in nutrients like calcium, potassium, fiber, magnesium, vitamins A, vitamin C, vitamin D and vitamin E for optimal health, rather than depending on dietary supplements, since the body absorbs micro-nutrients in food easily.
It may be difficult to get all these vitamins and minerals from one food source, especially due to the availability of food products per region/location. In most cases, a nutritionist can evaluate the meal types available, and recommend the right supplements to make up the gap in nutrients. Another challenge people face is how to get these supplements from trustworthy sellers online. The information you get from review sites like reviewsbird.co.uk come in handy.
Some of the essential minerals and vitamins needed by adults include:
This is essential for strong teeth and bones. The bone mass can only be maintained by calcium. It is recommended that adults should get about 1,136 milligrams of calcium every day. Some of the best diets that contain calcium are low-fat milk, non-fat cheese, non-fat yogurt, sardines, soybeans, spinach, oatmeal and almond.
The body’s blood pressure is maintained by potassium. Adults are required to consume 4,044 milligrams per day. Foods that contain potassium include sweet potatoes, white potatoes, white beans, soybeans, Lima beans, kidney beans, non-fat or low-fat yogurt, skim milk, low-fat milk, bananas, peaches, cantaloupe, honeydew melon, halibut, yellow-fin tuna, rock-fish, cod and tomato-based products. Banana mixed with low-fat or non-fat yogurt makes a healthy snack.
Your body needs energy. Magnesium gives energy. Muscles, arteries and the heart work properly with regular intake of magnesium. It is recommended that an average adult should consume about 380milligram of calcium per day. Some foods that contain calcium include pumpkin, spinach, artichokes, bran cereal, soybeans beans, white beans, black beans, navy beans, tofu, brown rice, brown rice, almond, cashews and peanuts.
Vitamin A develops our vision and also promotes cellular growth and maintenance. Adults need to consume 700 to 900 micro-grams per day. Foods that contain vitamin A include liver, giblets, sweet potatoes, pumpkin, carrots, spinach turnip greens, cantaloupe
The body needs collagen to retain its elasticity. Vitamin C produces collagen. The body needs 65 to 90 milligrams of vitamin C per day. Some foods that contain vitamin C include fruits, guava, oranges, kiwi, strawberries, cantaloupe, papaya, pineapple, mango, raw red sweet pepper, raw green sweet pepper, Brussels sprouts, broccoli, sweet potatoes, cauliflower
The body needs calcium for strong bones. Vitamin D aids the absorption of calcium. Adults need to consume 600 International Units of Vitamin D per day. One way humans get vitamin D is to expose their body to sunlight. Some foods that contain vitamin D are fatty fish, salmon, swordfish, canned tuna, fortified milk, fortified orange juice, fortified cereal, fortified yogurt, cheese,
Vitamin E helps combat damage to the cell. This is because it is an antioxidant. Adults need 50 milligrams per day. The foods that contain vitamin E are sunflower, almonds, hazelnuts, pine nuts, Brazil nuts, turnip green, peanut butter, spinach, avocado and tomato-based products.
It is important to note that some vitamin deficiencies can cause serious health problems which can lead to death. It is therefore recommended to take the daily recommended intake. Too much vitamins can also be dangerous and life-threatening.