Friday, November 8, 2019

8 best vitamins you should take to stay fit

8 best vitamins you should take to stay fit


♦1. Vitamin E

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Vitamin E


Vitamin E is an important antioxidant that helps protect the body's cells from damage from inside and out by repairing and slowing down the aging and pyramid of cells, reducing the damage of free radicals formed by the body's natural processes, cigarette smoking, and exposure to polluted air, The sun's ultraviolet rays are very large, and for this reason many skin products are included with this vitamin. Vitamin E also strengthens your immune system and may help slow down macular degeneration of the eye if you suffer from it. So look for vitamin E in foods such as peanuts, fruits such as kiwi, avocado, eggs and leafy vegetables such as broccoli and spinach.
And if you want to get your RDA from vitamin E, do not take more than 33 tablets of manufactured substances because many of them can increase your risk of brain bleeding.
Bottom line: Vegetables and fruits should be eaten.With a little research and dietary diversity, most of your dietary needs can be met with a balanced diet.Whether you are sick or busy, your diet with these eight rich vitamins and minerals can help you feel better.

♦2.Folic acid

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Folic acid


 Folic acid, known as folate, is a vitamin B which is important for pregnant or planning women, helping to prevent neural tube defects in the growing fetus and even non-pregnant people are doing well to get enough of it. The risk of breast cancer, heart disease and anemia, as well as keeps your mind clearer with age.
You can get folic acid through foods such as breakfast cereals, citrus fruits, dark green vegetables, legumes, pasta and bread. There is no reason not to rely on a dietary supplement if you cannot get these foods regularly. Try to consume 400 micrograms per day.

♦3.Potassium

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Potassium


Potassium is believed to reduce the risk of heart disease or stroke, and works in conjunction with sodium to regulate the ideal fluid balance in the body. Unfortunately, many people get too much sodium and not enough potassium in their daily meals, so you should eat more bananas, leafy greens, raisins and oranges to achieve a better ratio.
If the woman is pregnant in this case, you need to increase the dose to 5,100 mg. Supplements can also be very useful if you are having trouble reaching this amount, but it is difficult to overdose, but it is worth remembering that a lot of potassium is not useful especially for the elderly and those with kidney disease.

♦4. Beta-carotene


Beta-carotene


Beta-carotene is an antioxidant that turns into vitamin A in the body.You need vitamin A to maintain a strong immune system and get clear skin and healthy eyes, so try a diet rich in vegetables such as sweet potatoes and peppers Green carrots.
Just one note to take care of is that taking too much beta-carotene in the form of supplements can increase your risk of certain cancers and lung diseases, especially if you smoke. There is no group (RDA) which is a nutritious daily intake rate, especially beta-carotene. .

♦5.Iron


Iron


Iron is one of the most important elements in the body is the most important element in the formation of red blood cells, we need enough iron to work red blood cells properly. When you have acne, this often leads to anemia, but there is no cause for concern, you can enter a lot of iron in your diet through lean meat and leafy vegetables such as spinach, parsley, lettuce and other seafood such as mussels, tuna and nuts Various types: walnuts, hazelnuts and almonds.
You may not need a daily supplement unless you have anemia, eat only sweets or in pregnancy for women, and women with menstruation can also feel better. Iron RDA varies greatly depending on your age and health, so it doesn't hurt to ask your doctor what to recommend.

♦6.Calcium



Calcium


Our bodies use calcium to maintain strong bone density and prevent osteoporosis as it enters muscle function, hormone secretion
It is used in the production of aluminum, copper, lead, magnesium and functions in the body that it plays a role in the process of normal blood clotting and is a factor in the enzymes to function properly and help to relax muscles. The best sources of calcium are dairy products such as milk, cheese and yogurt Also, almonds and some cats such as beans and lentils, but if you hate dairy, you can still get your RDA from foods like kale, sardines and salmon. So go ahead and take a calcium supplement.If you are prone to kidney stones or happen to be older than 70, try to stick to less than 500 mg per dose.Don't forget to take calcium with vitamin D to improve absorption.

♦7.Vitamin C


Vitamin C



Vitamin C is a good substance, it is one of the essential nutrients for building bones and skin and is important for the production of collagen protein important for building teeth, gums, bones, healing wounds, etc. In addition, vitamin C has antioxidant properties, which protect cells from damage caused by roots Free, helps the body absorb iron from its plant sources.
It is abundant in citrus fruits, berries, broccoli, green and hot peppers, parsley and thyme, so it is not difficult to get vitamin C through food. But there is also no harm in taking supplements if you find you fall short, and it should be noted that smokers should add 35 milligrams to their daily vitamin C needs.

♦8.Vitamin D



Vitamin 
D


Vitamin D's main function is to maintain a balance of minerals in the body, mainly calcium and phosphorus levels. Vitamin D promotes the absorption of minerals in the intestines, prevents excessive loss of these minerals in the kidneys, and controls the entry and exit of minerals in the bones. Sources of self - production in the skin under the influence of sunlight and plant foods and special types of foods such as liver, egg yolk and fish oil.
You can get vitamin D by exposure to the sun and also take pills containing vitamin, also can be obtained in your diet of fatty fish or fortified milk if you do not want to go out, but feel free to choose a dietary supplement you may also want to Ask your doctor to check your levels anyway.In order for the sun to actually stimulate vitamin D production, you must be at a height of 50 degrees.




 

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