In always indicate that you follow a healthy, balanced and to provide us with essential nutrients for the body is one of the keys to healthy living. But. What are these essential nutrients for the body? How much each one should eat to ensure complete nutrition?
This article show you which are the most important nutrients, including vitamins and minerals, you should include in your diet daily. We show also the approximate amount you should consume them daily.
This mineral is essential to keep our bones healthy and strong. Therefore, we must ensure an adequate intake of the same to our bodies. The in dairy products, fish and green leafy vegetables. It takes about 1000 milligrams of calcium per day.
Fiber. Fiber protects us from heart disease, reduces the risk of diabetes, controls the health of the digestive system and, last but not least, keep us full for longer by preventing weight gain. Found in fruits, vegetables, legumes, nuts, seeds and whole grains. It takes approximately 25 grams of fiber per day.
Magnesium. Maintains healthy functions of our muscles and nerves, and strengthens bones. It is also a “natural” that helps to combat anxiety, stress and insomnia. It is found in nuts, seeds, fish and vegetables. It takes approximately 310 to 320 milligrams of magnesium per day.
Potassium. Potassium helps control blood pressure and cholesterol levels, which consequently protects us from heart disease. It also reduces the risk of kidney stones and bone loss. Potassium found in potatoes, white beans in, bananas and beans. It takes approximately 4700 milligrams of potassium per day.
Vitamin A. This vitamin is important for our vision for the production of red blood cells and strengthen the immune system. Found in green leafy vegetables and orange (like carrots) and viscera. It takes about 2310 international units of vitamin A per day.
Vitamin C. It is what protects us from colds, flu and other infections because their major function is to strengthen the immune system. It also acts as an antioxidant. Found in citrus fruits and vegetables and guavas. It takes about 75 milligrams of vitamin C per day.
Vitamin E. It is also a great antioxidant that helps prevent diseases like cancer and heart defects, and improves our skin. Found in nuts, cereals, vegetable oils and green leafy vegetables. It takes about 15 milligrams per day.
Take this list as a guide to arm yourself a healthy and nutritious menu.
