Three Nutrition in the Food Menu - If you are accustomed to watching what you eat, those who lead a healthy lifestyle can still lose important vitamins and minerals the body needs.
Disclosed by Wendy Bazilian, Dr.PH, author of the book entitled Eat Clean, Stay Lean, there are at least three nutrients that protect everything from the brain to the immune system.
Next, three lists of these nutrients are quoted from Time Health:
Vitamin B
Vitamin B is believed to increase the brain's ability and protect the heart.
Of the eight B vitamins, there are B12 and folate which are the most well-known properties. B12 is believed to help the body convert food into energy. In addition, someone also needs B12 to make an insulation called myelin, which can protect nerves and help neurons in the brain communicate with each other. B12 deficiency alone has been linked to cognitive problems such as memory loss, confusion, and depression.
While folate is known to be very important for pregnant women. Even so, all humans also need it.
"The fact that he plays an important role in fetal development speaks volumes about the importance of folate," said registered dietitian, Dawn Jackson Blatner, and author of The Superfood Swap.
Folate is very important because it helps reduce levels of amino acids that can cause strokes and other risks of cardiovascular disease.
"Usually, people consider fiber and healthy fats as good for the heart. But folate and other B vitamins are part of the smart (healthy) heart group," Blatner said.
Then, how do you get it? B12 is one of the rare nutrients that is not available in plants. Good sources of B12 are eggs, cheese, fish, milk, yogurt, and red meat. Unlike B12, folate is found in many ways, including green vegetables such as spinach, asparagus, and Brussels sprouts, as well as fortified nuts and cereals.
Vitamin D
Vitamin D is good for bones and the immune system. Even though scientists have not agreed on how much dose people really need, many scientists show that vitamin D is important for the body.
One of the most important functions of nutrition of vitamin D is increasing a person's ability to absorb calcium, which helps build strong bones. Vitamin D is also important in regulating immune function. There is some evidence linking low levels of vitamin D to the body, can increase the development of autoimmune diseases such as Crohn's disease, rheumatoid arthritis, and multiple sclerosis.
Where to get it? Vitamin D is difficult to find in food. Most of the body's vitamin D is produced in response to sunlight. But if we are accustomed to using SPF or living in northern climates, we can still get good doses of vitamin D from foods such as egg yolks, oily fish such as sardines, and fortified milk, and orange juice, and cereals.
Magnesium
Magnesium is believed to help delay and relieve pain. Lately, magnesium has begun to be hunted by those with insomnia.
"Although it won't make someone like swallowing sleeping pills, the nutrients in magnesium have been believed to help muscles relax and are also popular among athletes to calm sore muscles," Blatner said.
Magnesium can also help the area of the brain stay calm so as to make a person stay awake. In addition, magnesium can also have a calming effect, helping to relieve mild anxiety that keeps a person awake at night, and there is also evidence that magnesium can counteract migraines.
Where to get it? Surveys about diet consistently show that Americans don't get enough magnesium. That can happen because magnesium is found in high-fiber foods such as vegetables and brown rice, most of which have been replaced with processed foods in typical American foods. Besides fiber, make sure you also consume good fats in the form of seeds and nuts, which are some of the best sources of magnesium.
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