Some Important Nutrients To Stay Fit
We all need various nutrients to keep us healthy. While God has been kind to provide a bounty of various fruits and vegetables to provide us all that we need. There are so many seasonal fruits and vegetables, which are high in nutrition and it is always best to eat seasonal fruits and veges, what is grown near you. Eat a rainbow coloured diet, to get all the nutrients.
Some people feel that you've to eat vitamin supplements, only that is good. Actually, doctors also say eat a wholesome diet, high fibre foods to be healthy.
1. Beta Carotene
Beta carotene is an antioxidant that converts to vitamin A in the body. You need vitamin A to maintain a robust immune system, healthy eyes, and clear skin. Get your fill through a diet rich in things like sweet potatoes, green peppers, and carrots (though this will not improve your night vision, contrary to popular belief).
One note of caution, though – taking in too much beta carotene in the form of supplements could up your risk of certain cancers and lung disease, especially if you’re a smoker. There is no set RDA for beta-carotene , only for vitamin A (3,000 IU for men and 2,300 IU for women). That can make it tough to select the right strength supplement.
2. Calcium
Our bodies use calcium to maintain strong bone density and prevent osteoporosis. If you are a mature person of a certain age, you are probably seeing a lot of spam emails urging you to get more calcium lest your bones shatter to dust. The best sources are dairy products like milk, cheese, and yogurt.
If you hate dairy, you can still get your RDA from foods like kale and canned sardines. Better? No, we didn’t think so. Go ahead and take a calcium supplement, just tread lightly if you are prone to kidney stones or happen to be a woman over 70. Stick to less than 500 mg per dose and take your calcium with vitamin D to improve absorption.
3. Vitamin D
Speaking of vitamin D, when was the last time you went outside? This vitamin, critical to bone health, is synthesized in the body after a period of sun exposure, and it doesn’t take too terribly long. But doctors are now saying that many of us are deficient because we spend so much time inside – at work, at home.
You can get vitamin D in your diet from fatty fish or fortified milk if you don’t want to go outside, but don’t hesitate to choose a supplement instead. You may want to ask your doctor to check your levels in any case.
In order for the sun to actually stimulate vitamin D production, it needs to be positioned at 50 degreesor greater above the horizon; around 8-9 in the mornings and around 4-6 in the evening, depending on the place you stay. There are only so many hours in the day where this is the case, so when you go out makes all the difference.
4. Folic acid
Folic acid, otherwise known as folate, is a B vitamin that’s a big deal for women who are pregnant or planning to become pregnant. It helps prevent neural tube defects in a growing fetus, for one, but even non-pregnant people do well to get enough of it. Folic acid is thought to reduce your risk of breast cancer, heart disease, and anemia, plus it keeps your brain sharper as you age.
You can get your folate through foods like fortified breakfast cereal, citrus fruit, dark green vegetables, legumes, pasta, and bread. There’s no reason not to rely on a supplement if you can’t get your hands on those foods regularly. Aim for 400 micrograms per day unless you’re pregnant or nursing; in that case, bump it up to 600 micrograms.
5. Iron
It is the best food to eat for iron, and you need enough iron for your red blood cells to function properly. When they go haywire, it often results in anemia. But don’t worry, you can also get a lot of iron into your diet through lean meats, leafy green veggies, seafood, and nuts.
You probably don’t need a daily supplement unless you are truly anemic, pregnant, or eat nothing but candy. Women who are menstruating might also feel better with a supplement. The RDA for iron varies greatly based on your age and health status, so it doesn’t hurt to ask your doc what he or she recommends for you.
Whenever you eat foods rich in iron-like dark green leafy vegetables, flattened rice ( avil), ragi ( finger millets) are all rich in iron. Then make sure you've some vitamin C in your diet, for your body to absorb the iron. The best source of vitamin C is amla- Indian gooseberry, one amla a day provides enough Vitamin C for the day- you can pickle, morabba, raita, chutney !
6. Potassium
Potassium is thought to lower your risk of heart disease or stroke, and it works in concert with sodium to regulate the ideal fluid balance in your body. Unfortunately, many people get way too much sodium and not nearly enough potassium in their daily diets. Eat more bananas, leafy greens, raisins, and oranges to achieve a better ratio. All yellow and orange veges and fruits are rich in potassium.
Aim for 4,700 mg of potassium per day unless you’ve got a baby on board. In that case you need to up the dose to 5,100 mg. Supplements can be very useful if you have trouble reaching that amount or take potassium-depleting diuretic medications for a heart condition. It’s hard to overdose, but too much potassium is not great for older people and those with kidney disease.
7. Vitamin K
Okay, so vitamin K doesn’t do a whole lot, but what it does do is pretty important. Critical in the process by which blood clots, a deficiency could lead to excessive bleeding after an injury. If you are in a career that uses a lot of knives, love extreme sports, or have brothers, it’s important to get enough vitamin K.
In your diet, you can get it through leafy greens, meat, eggs, and cheese. Deficiencies are rare in adults, but quite common in newborns, which is why infants are typically given a shot of vitamin K in the hospital. A supplement is advisable if you’re not getting a daily amount of 120 mcg for men and 90 mcg for women.
8. Vitamin C
Vitamin C is good stuff, and if you don’t get any, you are likely to go mad with scurvy. It helps prevent immune system deficiencies, cardiovascular disease, eye disease, prenatal health problems, and even wrinkly skin. What it does not do is prevent the common cold , but we can’t have everything, now can we?
Found in abundance in amla- Indian gooseberry, just one of it provides enough vitamin for the day, citrus fruits, berries, broccoli, grapes and green peppers, it’s not difficult to get your RDA (90 mg for women and 75 mg for men) through food. Other good sources are green chilies, coriander leaves, which again are used daily in Indian cooking. But there is also no harm in taking a supplement if you find you’re falling short. Though you may only reduce the length of your cold by one day, at least you will come out the other end with radiant skin and clear eyes.
8. Vitamin E
Vitamin E is a critical antioxidant that protects your cells from free radicals, both inside and out. That’s why many skin products are fortified with the stuff. E also strengthens your immune system and may help slow macular degeneration if you have it. Find vitamin E in foods like peanuts, fruits, eggs, and leafy green veggies, curry leaves are a good source, sadly when full leaves are used in your gravies, it is thrown, so, I always chop curry leaves fine, so we get the nutrients from it. Read that coconuts are also good source of this vitamin, in Southern India, coconut is used in some form or another in daily cooking.
If you want to get your RDA of vitamin E with a supplement, don’t take more than 33 IU of the synthetic stuff. Too much of it can increase the risk of bleeding in the brain.
We also need Omega 3 fatty acids, which we can get from walnuts, flax seeds, chia seeds, as it is needed for proper functioning of the brain.
Make sure to eat some nuts daily, as it provides good source of protein daily along with vitamins and fibre. You can see my respective posts of different nuts to learn about their benefits. Dates- is a good source of iron, also it provides fibre, prevents constipation.
Best eat seasonal veges, fruits, nuts, seeds, eat freshly cooked foods, eat colourful veges and fruits, have a proper combo of foods to get the maximum nutrients from our foods, then you don't need those artificial supplements at all.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Some people feel that you've to eat vitamin supplements, only that is good. Actually, doctors also say eat a wholesome diet, high fibre foods to be healthy.
1. Beta Carotene
Beta carotene is an antioxidant that converts to vitamin A in the body. You need vitamin A to maintain a robust immune system, healthy eyes, and clear skin. Get your fill through a diet rich in things like sweet potatoes, green peppers, and carrots (though this will not improve your night vision, contrary to popular belief).
One note of caution, though – taking in too much beta carotene in the form of supplements could up your risk of certain cancers and lung disease, especially if you’re a smoker. There is no set RDA for beta-carotene , only for vitamin A (3,000 IU for men and 2,300 IU for women). That can make it tough to select the right strength supplement.
2. Calcium
Our bodies use calcium to maintain strong bone density and prevent osteoporosis. If you are a mature person of a certain age, you are probably seeing a lot of spam emails urging you to get more calcium lest your bones shatter to dust. The best sources are dairy products like milk, cheese, and yogurt.
If you hate dairy, you can still get your RDA from foods like kale and canned sardines. Better? No, we didn’t think so. Go ahead and take a calcium supplement, just tread lightly if you are prone to kidney stones or happen to be a woman over 70. Stick to less than 500 mg per dose and take your calcium with vitamin D to improve absorption.
3. Vitamin D
Speaking of vitamin D, when was the last time you went outside? This vitamin, critical to bone health, is synthesized in the body after a period of sun exposure, and it doesn’t take too terribly long. But doctors are now saying that many of us are deficient because we spend so much time inside – at work, at home.
You can get vitamin D in your diet from fatty fish or fortified milk if you don’t want to go outside, but don’t hesitate to choose a supplement instead. You may want to ask your doctor to check your levels in any case.
In order for the sun to actually stimulate vitamin D production, it needs to be positioned at 50 degreesor greater above the horizon; around 8-9 in the mornings and around 4-6 in the evening, depending on the place you stay. There are only so many hours in the day where this is the case, so when you go out makes all the difference.
4. Folic acid
Folic acid, otherwise known as folate, is a B vitamin that’s a big deal for women who are pregnant or planning to become pregnant. It helps prevent neural tube defects in a growing fetus, for one, but even non-pregnant people do well to get enough of it. Folic acid is thought to reduce your risk of breast cancer, heart disease, and anemia, plus it keeps your brain sharper as you age.
You can get your folate through foods like fortified breakfast cereal, citrus fruit, dark green vegetables, legumes, pasta, and bread. There’s no reason not to rely on a supplement if you can’t get your hands on those foods regularly. Aim for 400 micrograms per day unless you’re pregnant or nursing; in that case, bump it up to 600 micrograms.
5. Iron
It is the best food to eat for iron, and you need enough iron for your red blood cells to function properly. When they go haywire, it often results in anemia. But don’t worry, you can also get a lot of iron into your diet through lean meats, leafy green veggies, seafood, and nuts.
You probably don’t need a daily supplement unless you are truly anemic, pregnant, or eat nothing but candy. Women who are menstruating might also feel better with a supplement. The RDA for iron varies greatly based on your age and health status, so it doesn’t hurt to ask your doc what he or she recommends for you.
Whenever you eat foods rich in iron-like dark green leafy vegetables, flattened rice ( avil), ragi ( finger millets) are all rich in iron. Then make sure you've some vitamin C in your diet, for your body to absorb the iron. The best source of vitamin C is amla- Indian gooseberry, one amla a day provides enough Vitamin C for the day- you can pickle, morabba, raita, chutney !
6. Potassium
Potassium is thought to lower your risk of heart disease or stroke, and it works in concert with sodium to regulate the ideal fluid balance in your body. Unfortunately, many people get way too much sodium and not nearly enough potassium in their daily diets. Eat more bananas, leafy greens, raisins, and oranges to achieve a better ratio. All yellow and orange veges and fruits are rich in potassium.
Aim for 4,700 mg of potassium per day unless you’ve got a baby on board. In that case you need to up the dose to 5,100 mg. Supplements can be very useful if you have trouble reaching that amount or take potassium-depleting diuretic medications for a heart condition. It’s hard to overdose, but too much potassium is not great for older people and those with kidney disease.
7. Vitamin K
Okay, so vitamin K doesn’t do a whole lot, but what it does do is pretty important. Critical in the process by which blood clots, a deficiency could lead to excessive bleeding after an injury. If you are in a career that uses a lot of knives, love extreme sports, or have brothers, it’s important to get enough vitamin K.
In your diet, you can get it through leafy greens, meat, eggs, and cheese. Deficiencies are rare in adults, but quite common in newborns, which is why infants are typically given a shot of vitamin K in the hospital. A supplement is advisable if you’re not getting a daily amount of 120 mcg for men and 90 mcg for women.
8. Vitamin C
Vitamin C is good stuff, and if you don’t get any, you are likely to go mad with scurvy. It helps prevent immune system deficiencies, cardiovascular disease, eye disease, prenatal health problems, and even wrinkly skin. What it does not do is prevent the common cold , but we can’t have everything, now can we?
Found in abundance in amla- Indian gooseberry, just one of it provides enough vitamin for the day, citrus fruits, berries, broccoli, grapes and green peppers, it’s not difficult to get your RDA (90 mg for women and 75 mg for men) through food. Other good sources are green chilies, coriander leaves, which again are used daily in Indian cooking. But there is also no harm in taking a supplement if you find you’re falling short. Though you may only reduce the length of your cold by one day, at least you will come out the other end with radiant skin and clear eyes.
8. Vitamin E
Vitamin E is a critical antioxidant that protects your cells from free radicals, both inside and out. That’s why many skin products are fortified with the stuff. E also strengthens your immune system and may help slow macular degeneration if you have it. Find vitamin E in foods like peanuts, fruits, eggs, and leafy green veggies, curry leaves are a good source, sadly when full leaves are used in your gravies, it is thrown, so, I always chop curry leaves fine, so we get the nutrients from it. Read that coconuts are also good source of this vitamin, in Southern India, coconut is used in some form or another in daily cooking.
If you want to get your RDA of vitamin E with a supplement, don’t take more than 33 IU of the synthetic stuff. Too much of it can increase the risk of bleeding in the brain.
We also need Omega 3 fatty acids, which we can get from walnuts, flax seeds, chia seeds, as it is needed for proper functioning of the brain.
Make sure to eat some nuts daily, as it provides good source of protein daily along with vitamins and fibre. You can see my respective posts of different nuts to learn about their benefits. Dates- is a good source of iron, also it provides fibre, prevents constipation.
Best eat seasonal veges, fruits, nuts, seeds, eat freshly cooked foods, eat colourful veges and fruits, have a proper combo of foods to get the maximum nutrients from our foods, then you don't need those artificial supplements at all.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Labels: b, betacarotene, C, calcium, D, E & K, folic acid, Iron, potassium, Vitamins A
posted by G S Iyer at 10:22 PM
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