2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
To maintain our health, we need vitamins and minerals, no matter what our diet. The beneficial substances ensure the proper growth of the body and its resistance to infections. The need for vitamins and minerals is constant, but it is not necessary to get them constantly in the form of food supplements or medicines.
How to know what vitamins our body needs and how to get them?
Beta carotene
The antioxidant beta-carotene in the body becomes vitamin A. It is necessary for clarity of vision and for radiant and healthy skin. It is also important for the immune system.
Studies conducted 15 years ago have shown that beta-carotene is not entirely harmless because increased doses increase the risk of lung cancer in smoking.
Useful doses are achieved through foods containing the antioxidant, and these are: carrots, sweet potatoes, green peppers, as well as other vegetables and fruits. This avoids the danger of harmful effects on smokers.
Calcium
The provision of the necessary doses by medication should not be allowed, especially in postmenopausal women, as well as in indications for the formation of kidney stones. It is very important for the bones to have enough calcium in the body, but its intake must be measured. Up to 500 milligrams per day is the recommended dose. Dairy products and sesame give the required amounts per day.
Folic acid
Recent studies on folic acid suggest that it may be responsible for the development of tumors, cardiovascular disease or mental illness. Therefore, the recommended dose of 400 milligrams should not be exceeded.
Foods rich in folic acid are green leafy vegetables, green beans, citrus fruits, whole grains.
The mineral selenium
Our body does not need large amounts of selenium. It can be obtained from daily consumed foods. It is found in meat, bread, eggs and seafood.
Vitamin C
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If we take vitamin C through food, it plays the role of prevention against colds and viral diseases. Contained mostly in citrus fruits, berries, broccoli, green peppers. It is not a cure for a cold that is already present.
Vitamin D
With its help, calcium is absorbed, which ensures healthy bones. Our body receives vitamin D from sun exposure and spending enough time outdoors. The supplement is recommended especially for the elderly and patients with rheumatic diseases.
Vitamin E
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Vitamin E is the best of the antioxidants. It takes care of the reproductive functions of the body. Skin, bones and nails also depend on vitamin E.
The foods that provide it in sufficient quantities are nuts, especially peanuts, eggs, fruits and green leafy vegetables. During heat treatment, this vitamin is lost, so it is recommended to get it from raw fruits and vegetables.
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