Table of contents:
- Types of Vitamins and Minerals that Need to be Sufficient Everyday
- Good Source of Vitamins and Minerals for He alth
There are various vitamins and minerals that are important for he alth. These nutrients can be obtained by eating foods, such as vegetables and fruits. Come on, get to know more about the vitamins and minerals your body needs to maintain your he alth
Vitamins and minerals are included in the types of nutrients that play an important role in maintaining a he althy body. With adequate daily intake of vitamins and minerals, the function of body organs 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 eating a variety of foods or drinks that are rich in vitamins and minerals.
Types of Vitamins and Minerals that Need to be Sufficient Everyday
There are several types of vitamins and minerals that you must meet every day, including:
1. Vitamin A
Vitamin A is important for maintaining he althy eyes and skin, as well as strengthening the immune system. Types of foods that are good sources 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.
2. Vitamin B complex
B vitamins consist of various types and each vitamin has its own function.
For example, vitamin B1 functions to support the growth of body tissues and converts carbohydrates into energy, vitamin B9 or folate is important to support fetal growth and prevent birth defects, while vitamin B6 and vitamin B12 play a role in protein metabolism, maintaining brain and nerve he alth, and produce red blood cells.
Vitamin B complex can be obtained from various types of food, such as meat, fish, eggs, various fruits and vegetables, nuts, as well as milk and processed products, such as cheese and yogurt.
3. 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 beverages, such as milk and juices, are also fortified with vitamin D.
By fulfilling daily intake of vitamin D, bone he alth can always be maintained and the immune system will be stronger. Therefore, take time to bask in the sun for about 10-15 minutes, at least every 2 times a week.
The best time to sunbathe is 7–10 am. Avoid sun exposure after these hours because it can cause skin problems. If you are going to be active outside the house when the sun is hot, wear sunscreen so that your skin doesn't burn.
4. Vitamin E
Vitamin E is a vitamin that has antioxidant properties. Thanks to its antioxidant properties, vitamin E is useful for protecting body cells from free radical damage. You can get enough vitamin E by eating nuts, lean meats, green vegetables, and eggs.
One of the important minerals that the body needs is zinc. Just like vitamins, zinc also cannot be produced by the body. However, you can meet the intake by eating red meat, fish, eggs, and nuts.
Zinc is useful for strengthening the immune system, maintaining he althy body tissues, and helping the wound healing process. In children, zinc plays an important role in supporting their growth and development.
Selenium is a mineral that is naturally found in water and some foods, such as tuna, beef, eggs, and nuts.
This type of mineral may still sound foreign to your ears. Although only needed by the body in small amounts, 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 he alth and strength of bones and teeth. Adequate intake of calcium is known to prevent bone loss or osteoporosis.
Not only that, calcium also plays a role in maintaining heart he alth and ensuring the nerves and muscles of the body work properly.
You can get calcium by consuming milk, yogurt, cheese, nuts, such as soybeans, fish, to various green vegetables, including broccoli and spinach.
Magnesium has the same benefits as calcium, which is to maintain muscle function and bone strength, as well as maintain heart he alth. 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 grains, and avocados.
In addition to the various vitamins and minerals above, there are many other vitamins and minerals that are also good for the he alth of the body, namely vitamin C, vitamin K, iron, sodium, potassium, and phosphorus.
Good Source of Vitamins and Minerals for He alth
You can generally find vitamins and minerals in a variety of nutritious foods, such as vegetables, fruits, meat, eggs, fish, nuts, and seeds. In addition, many vitamins and minerals are also contained in milk.
Not only the various vitamins and minerals mentioned above, milk has now also been enriched with essential fatty acids, such as omega-3 and omega-6 which play an important role in metabolic processes and maintain the smooth functioning of the body's organs. Milk is also known to be a good source of protein.
To meet your daily nutritional needs, including various vitamins and minerals, you are advised to adopt a balanced nutritious diet. One source of these nutrients is milk.
If you feel you are lacking in nutrients from food or milk, you can also get them from supplements. However, to determine the type of supplement that needs to be taken and the dosage, you should first consult with your doctor.