While one can rely on multivitamins and supplements, it is always best to care for the most of our diet that is nutritious and not have to walk using these supplements. Also, spend the money on healthy food and balanced, it is always better (and more enjoyable too) to do it in tablets or pills.
In this post we review four key nutrients that belong in your diet, and some of its major sources.
* Calcium. Essential for maintaining blood pressure under control, to the contraction of muscles and have a few bones and teeth healthy and strong.
The yogurt, skim milk and other dairy products, almonds, tofu and spinach are all good sources of this essential mineral.
Although adequate intake of calcium per day is about 1,000 mg., This amount may vary in children and higher in pregnant women and those over 50 years. In the latter two cases, amounts to 1,200 mg. day.
* Magnesium. Another important nutrient that is involved in over 300 metabolic interactions, and is also essential for the formation of muscles.
It is found in cereals and whole grains like brown rice, in almonds, and soybeans.
Their consumption varies between 280 mg. and 350 mg., by sex, and people who are at risk of developing type 2 diabetes may even be somewhat higher. In any case, you always should consult with your doctor, who will consider whether it is appropriate to use some supplemental magnesium.
* Vitamin E. Another essential vitamin, which also has anti oxidant properties. This nutrient helps to fight free radicals and slow cellular aging.
Almonds are an important source of vitamin E, as well as sunflower seeds, olive oil, wheat germ and spinach.
As mentioned, this vitamin is helpful to prevent oxidation and aging, hence those in cardiovascular risk may need to pay even more attention to incorporating enough of this vitamin per day. Your daily requirement: 10 to 12 mg.
* Vitamin D. Essential for good health, helps strengthen the immune system to heal and maintain blood pressure within normal levels. So, too, is necessary for healthy bones.
Skim milk (even better the fortified), eggs and salmon provide significant quantities of this macronutrient. Also, remember that another way to synthesize it is through sunlight. Its also necessary amount depends on age and gender: men and adult women, around 10 mcg. per day.