There are a variety of vitamins and minerals that are important for health. These nutrients can be obtained by consuming foods, such as vegetables and fruits. Let’s take a look at the vitamins and minerals your body needs to stay healthy.
Vitamins and minerals are included in the type of nutrients that play an important role in maintaining the health of the body. With adequate daily intake of vitamins and minerals, body organ function and metabolic processes can run smoothly. Not only that, vitamins and minerals can also reduce the risk of certain diseases, such as malnutrition (malnutrition) and anemia.
Therefore, take care of your nutritional intake by consuming a variety of foods or beverages that are rich in vitamins and minerals.
Several types of vitamins and minerals that you should take daily
- Vitamin A
Vitamin A is important for maintaining eye and skin health, as well as strengthening the body’s endurance. Types of foods that are a good source of vitamin A are vegetables, such as spinach, carrots, sweet potatoes, and potatoes. In addition to vegetables, vitamin A can also be found in tomatoes, mangoes, and melons.
- Vitamin B complex
Vitamin B consists of various types and each of these vitamins has its own function.
For example, vitamin B1 works to support the growth of body tissues and convert carbohydrates into energy, vitamin B9 or folate is important to support fetal growth and prevent congenital malformations, while vitamin B6 and vitamin B12 play a role in protein metabolism, maintaining brain and nerve health, as well as producing red blood cells.
Vitamin B complex can be obtained from a variety of foods, such as meat, fish, eggs, various fruits and vegetables, nuts, as well as milk and processed products, such as cheese and yogurt.
- Vitamin D
Unlike other types of vitamins, vitamin D can be produced naturally by the body when exposed to sunlight. In addition, vitamin D can also be obtained from several types of food, such as fish and mushrooms. Certain drinks, such as milk and juice, are also fortified with vitamin D.
By meeting the daily intake of vitamin D, bone health can always be maintained and the body’s resistance will also be stronger. Therefore, take about 10–15 minutes to soak up the sun, at least twice a week.
The best time to sunbathe is 7–10 am. Avoid exposure to sunlight after these hours as it can cause skin problems. When going outdoors while the sun is shining, wear sunscreen to keep your skin from burning.
- Vitamin E
Vitamin E is one of the vitamins that have antioxidant properties. Thanks to its antioxidant properties, vitamin E is beneficial to protect the body’s cells from damage due to free radicals. You can get enough vitamin E intake by consuming nuts, lean meats, green vegetables, and eggs.
One of the essential minerals that the body needs is zinc. Just like vitamins, zinc can not be produced by the body. However, you can supplement your intake by consuming red meat, fish, eggs and nuts.
Zinc is beneficial for strengthening the immune system, maintaining the health of body tissues, and helping the wound healing process. In children, zinc plays an important role in supporting their growth.
Selenium is a mineral that is naturally contained in water and some types of food, such as tuna, beef, eggs, and nuts. This type of mineral may still sound strange to your ears. Although the body only needs a small amount, selenium has great benefits thanks to its antioxidant properties.
Calcium is also one of the important minerals for the body. This mineral is known to play an important role in maintaining the health and strength of bones and teeth. Calcium intake is well known to prevent bone breakdown or osteoporosis.
Calcium can be obtained by consuming milk, yogurt, cheese, nuts, such as soybeans, fish, and various green vegetables, including broccoli and spinach.
Magnesium has the same benefits as calcium, namely maintaining body muscle function and bone strength, as well as maintaining heart health. In addition, magnesium also plays an important role in the body’s metabolic system.
Therefore, it is important for you to always have enough magnesium intake every day. Some foods rich in magnesium are spinach, edamame, whole wheat, and avocado. There are still many other vitamins and minerals that are also good for body health, namely vitamin C, vitamin K, iron, sodium, potassium, and phosphorus.
24th October 16:17