1. Iron
Iron is an essential nutrients that our bodies require to function properly. The human body uses iron to carry oxygen from the lungs throughout the rest of the body. Additionally, iron helps the muscles store and use oxygen. The body needs just the right amount of iron, and it can be detrimental if your body has too much or too little.
How to get more: Go see your doctor before you worry about incorporating more iron into your diet. Your pyshican will be able to tell you whether or not you need more iron. There are a few foods that are rich in iron, such as, egg yolks, liver, dried fruits, and artichokes.
2. Vitamin D
Vitamin D is an essential nutrient that our bodies require to function optimally. Vitamin D is a special nutrient because it is the only vitamin that our bodies can consume and make. Our bodies make Vitamin D by processing sunlight. Vitamin D regulates cell growth, maintains the optimal level of calcium, and is used to reduce inflammation and pain. If you have a Vitamin D deficiency, you may suffer from severe asthma, congnitive impairment, rickets, cardiovascular disease, and an increased risk of cancer.
How to get more: Eating a diet rich in Vitamin D and getting enough exposure to the sun are the best ways to obtain more Vitamin D. Foods that are rich in Vitamin D include canned salmon, oysters, caviar, eggs, ham, salami, mushrooms, and sausages.
3. Calcium
Calcium is an essential nutrient that our bodies need to function properly. In fact, there is more calcium in your body than any other mineral. Calcium's main job is to make sure that bones and teeth are healthy and strong. Other than strengthening bones, calcium is used to expand and contract blood vessels, send messages throughout the nervous sy...
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...ncreased heart rate.
How to get more: There are many foods that are rich in magesnium. Some examples of foods that are rich in magnesium include, spinach, pumpkin seeds, brown rice, soybeans, halibut, dried figs, and bananas.
7. Potassium
Potassium is an essential nutrient that our bodies need to survive and function normally. Potassium enables muscles and nerves communicate. Additionally, it regulates our body's water balance by moving nutrients in cells and waste out of cells. If you develop a potassium deficiency, you will experience terrible side effects, such as, muscle cramps, fatigue, and constipation.
How to get more: Getting more potassium in your diet can be easy, and just require you to eat a diet higher in potassium. There are a number of foods that are rich in potassium, such as spinach, collards, carrots, potatoes, grapes, grapefruits, and oranges.
Together extra-renal factors (insulin, epinephrine, aldosterone) and renal factors maintain a normal potassium plasma concentration in the body. The extra-renal mechanisms are responsible for moving potassium into the intracellular compartment. The renal mechanisms are responsible for chronic maintenance of body potassium content. When these mechanisms are functioning correctly, large intake of potassium has a minor and insignificant effect on the potassium concentration in the plasma. [5&6]
The best sources of Vitamin D are foods and sunlight. Foods containing vitamin D include some fatty fish, fish liver oils, milk, cereal, orange juice, mushrooms and eggs [5]. In elderly, dietary supplements might be required to meet the daily need for vitamin D.
A few nutrients that I can add to my diet are: potassium, vitamin D, Dietary Fiber, and calcium. I can gain potassium by eating bananas. Potassium helps with heart function, as well as smooth and skeletal muscle contractions. By in taking lima beans, peas, or broccoli I will be able to make sure that my body receives dietary fiber. Fiber helps with
Pay attention to have enough vitamin A, D, E and K, calcium, phosphorus and magnesium in your nutrition.
Iron is called a trace mineral, but its effects are mighty. We need it to produce hemoglobin, the oxygen carrier in red blood cells that brings oxygen to the rest of the body. Iron is also needed to produce myoglobin, the oxygen reservoir in the muscle cells.
... like tuna, mackerel, and salmon. some dairy products, orange juice, soy milk, and some cereals. The only mineral that was the least of the 100% recommended by my DRI was potassium, Which I plan to get from bananas like I stated before, avocados and cantaloupe.
A few foods high in nutrients that I could add to my diet are sweet potatoes, strawberries, pineapple, popcorn, and beans. It is known that sweet potatoes are one of the most nutritious vegetables that can be eaten. These potatoes are high in vitamin A and potassium especially if eaten with the skins left on. A good fruit such as strawberries can be easily added to my diet. Strawberries are high in vitamin C and are good for boosting the digestive system. Also, pineapples are great in protecting against cancer and lowing blood pressure. Another food that can be easily added to my diet is popcorn. Popcorn is a whole grain and an antioxidant. To keep popcorn as a good nutrient rich food then it should be eaten as is not with salty seasonings added to. On the other hand, beans are stuffed with fiber, and are high in low fat proteins. Beans also contain a numerous amount of nutrients and phytonutrients, with the combinations of both may protect against cardiovascular disease and diabetes. If I were unable to consume these few nutrients then supplements could be a second option. Taking a multivitamin or a one a day women 's vitamin would be able to make up for the few nutrients that I would not be able to consume through foods. If a certain nutrition like vitamin A is the only nutrient lacking then I could substitute it with a vitamin A
Iron is an essential part of a healthy diet. Iron compounds are employed for medicinal purposes in the treatment of anemia, when the amount of hemoglobin or the number of red blood corpuscles in the blood is lowered.
The human body needs potassium to function. The body may become short of potassium in many situations. Excessive physical activity, severe cases of stress, drinking of alcohol or coffee all consume the potassium in the body leaving the person with a deficiency of the mineral. As a result of this deficiency severe fatigues, muscle weakness, nervous disorders, cardiac arrest, and poor reflexes can occur. Too much potassium in the body may result in dehydration. The kidneys can retain or get rid of too much potassium. Either extreme is dangerous for the body.
When one hears the three words: vitamins, nutrients, and minerals, they think of one thing-being healthy and noticing what your intake is daily. Nutrition is all about vitamins and nutrients. Firstly, vitamins are an organic compound required by the body in small amounts of metabolism, to protect health, and for proper growth of children. Vitamins also assist in the formation of hormones, blood cells, nervous systems chemicals, and genetic material. There are 13 well-identified vitamins. Some examples of the 13 well-identified vitamins are: A, D, E, and K-fat contained foods, B, C-consumed immediately. A well known and commonly used in commercials for orange juice vitamin is vitamin C. Vitamin C or ascorbic acid is important in the synthesis and maintenance of connective tissues. The lack of vitamin C will result in a sickness called scurvy. Scurvy harms the gums, mucous membranes, and the skin. Another well-known vitamin and is also used to commercial to give more information about this beverage is the vitamin in milk. The vitamin in milk is vitamin D. If you do not drink milk and obtain this vitamin, your bones and teeth will become soft and weak. Lacking one or more of the 13 well-identified vitamins will cause sickness and weakness to your body. Secondly, nutrients are how the body assimilates certain compounds. Nutrients are classified in 5 major groups: proteins, carbohydrates, fats, vitamins, and minerals. One of the five nutrients is carbohydrate. The carbohydrate group principally consists of sugar, starch, dextrin, cellulose, and glycogen. In more basic terms, carbohydrates are sugars needed by human and other living organisms. Some types of foods that contain carbohydrates would be candies, ice cream, fruit juice, soda, chocolate bars etc. Lastly, vitamins are connected to minerals. Minerals are also a very important part of a healthy person. There are 11 major groups of minerals. They are: calcium, chromium, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, and zinc. All these terms look very familiar if one has taken chemistry. These are the elements of our world. One of the more common minerals that most people have heard of is calcium. Calcium also helps with the structure and strength of teeth and bones. Vitamins and minerals work together to help humans maintain a healthy body. For example, vitamin D works with calcium to help for and maintain the strength of teeth and bones.
Vitamin D is a necessary component for calcium absorption to prevent boss loss. Nutritionally our body can create vitamin D by sun exposure however many factors can prevent our bodies to create vitamin D such as using sunblock or not getting enough sun exposer from daily routine. Vitamin D can be found in many foods that we such as milk including almond milk, eggs yolks, saltwater fish, and liver. Other vitamins that can help prevent bone loss are vitamin A and C. Vitamin C is an antioxidant which helps reduce oxidative stress which can have a negative effect on the cells in the body. This helps protect against inflammation which takes away calcium from the bones. Vitamin C can be found in many foods such as papaya, bell peppers, broccoli, Brussel sprouts, strawberries, pineapples, oranges and kiwifruit and fruit juices have supplement vitamins. Vitamin A is important for bone growth, vision, cell division and cell differentiation. There are two different forms of vitamin A are retinol and beta-carotene. Retinol can be found in meat, poultry, fish and dairy products while beta-carotene can be found in fruits, vegetables and
Vitamins are essential aids in many body processes, converting food the energy, building and maintaining cells, and other functions.
Vitamin D can often be obtained with two different methods. The main method is the conversion of 7-dehydrocholesterol in the skin into Vitamin D3 via sun exposure to absorb ultraviolet B radiation with a wavelength of 290-315nm (Holick 2007). The other method, is through consumption in diets through plants in the form of Vitamin D2; or fatty fishes, supplements or fortified vitamin D products in the form of Vitamin D3 (Lavie, Lee & Milani 2011). Vitamin D undergoes hydroxylation twice; first with the enzyme 25-hydroxylase to form 25-hydroxyvitamin D (Calcidiol) (Al Mheid et al. 2013). Then, Calcidiol is converted to the most active form of Vitamin D, 1,25-dihidroxyvitamin D Hormone (Calcitriol) with the help of renal 1--hydroxylase in the kidney (Al Mheid et al. 2013). Vitamin D2 and D3 are relatively similar since share the same hydroxylation pathway to produce Calcitriol (Tripkovic 2013), however, D3 has shown to have a greater influence on Calcidiol levels and thus more effective in maintaining Vitamin D health (Heaney et al. 2011).
“If we could give every individual the right amount of nourishment and exercise not too little not too much, we would have food the safest way of health” (Barasi.E.M, 2003). This essay is going to discuss on the important of six essential nutrients in human body. According to PosnerB.M (1998), he define essential nutrients as a nutrients that the body cannot synthesize on its own-or not to an adequate amount and must be provided by the died. Oxford dictionary (2009), also define essential nutrients as are those nutrients that are required by the body and cannot be synthesise in the adequate amount to meet requirement, so must be provided by the diet. Essential nutrients are those found to be essential to human life and optimal function, Williams.M. H (2006).There are six main type of nutrients used to maintain body health. They are carbohydrates, protein, fat, vitamins, minerals and water. They must be in balance for the body to function properly.
iron intake by 2mg. This is good because iron is what helps transport oxygen throughout the body. I workout often so have a good oxygen supply is very important to my muscles and body so I stay fit and don't get tired easily. Next, I looked at my calcium intake which I soon realized I was not reaching the target goal of calcium intake. Calcium is what helps our bones stay strong and help our bodies grow and stay strong when we get older every year. My body can be taking calcium from my bones so my cells are functioning normally. I can increase my calcium intake by eating more