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How to get the right vitamins from food

Food provides the body needs a variety of nutrients, so the body function properly. The food, especially vitamins, served to increase the power of the brain, and helps the immune system, etc..

Here are some vitamins that should be consumed each day and how to get it from food:

  • Vitamin B6 and B 12
Vitamin B6 and B 12 serves to keep blood, nerves. Lack of Vitamin B6 and B 12 may be at risk for heart disease and stroke. The recommended amount is 1.3 mg per day for vitamin B6, and vitamin B12 2.4 mcg. Vitamin B6 is widely available in whole grains, bananas, beans, nuts, wheat germ, chicken, fish. Vitamin B12 is widely available in beef, pork, eggs, and milk.
Adequate levels every day:
1 cup yogurt and 1 banana, 1 ounce of sunflower seeds, or 3 ounces of roast beef for vitamin B6. Vitamin B12 is found only in animal products. For vegetarians have to get it from supplements.

  • Vitamin E
The main function of vitamin E is as an antioxidant. Some studies show a positive effect on eye health and prevent Alzheimer's disease. The recommended amount per day was 22.5 UI. Vitamin E found in Avocados, vegetable oils (safflower, sunflower, etc.), wheat germ, sunflower seeds, almonds, etc..
Adequate levels every day:
1 cup of broccoli plus 2 ounces of almonds or sunflower seeds.

  • Vitamin C
The main function of vitamin C as an antioxidant to fight free radicals and damaging DNA. Also, to boost immunity. The recommended amount is 75 mg per day, but some experts recommend a minimum of 200 mg. The best sources are from oranges, strawberries, peppers, broccoli, spinach, etc.
Adequate levels every day:
5 citrus fruits plus vegetables is sufficient for vitamin C to the body.

  • Vitamin D
The main function of vitamin D is to increase the absorption of calcium in the body. Lack of vitamin D in the body can lead to osteoporosis, type 1 diabetes, and other chronic diseases. The recommended daily amount is 200 UI for someone until the age of 50, and 400-600 UI for over 50 years. The best source comes from salmon, milk and cereals. The body also produces vitamin D when exposed to sunlight.
Adequate levels every day:
3 ounces of salmon or 2 cups of milk every day.

  • Vitamin K
The main function of vitamin K is to help maintain a healthy blood clotting, and improve bone strength. The recommended amount is 90 mcg daily. The best sources are from vegetables that have dark green leaves example: spinach, broccoli, etc.), olive oil and soy.
Adequate levels every day:
1 cup broccoli or spinach salad.

In addition to vitamins, the body also requires minerals. To find out how to obtain the proper minerals from food, you can see here
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