Food is the basic need of a human body that helps the body to work, move, and survive. The purpose of having food is to find health and fitness. It is the right of every individual to eat proper food based on healthy nutrients. People try to get maximum healthy nutrients that are further categorized into two types. Macronutrients and micronutrients are two major nutrients that our body needs. There is a difference of size and amount when we compare both nutrients, macronutrients are nutrients consumed in large amounts while micronutrients are consumed in smaller amounts.
The nutrients provide calories to the body, thus if we look at macronutrients, we come to know that macronutrients are based on fats, dietary fiber, proteins, minerals, and vitamins. Water is also included in this macronutrient category. As far as micronutrients are concerned, we can discuss the same sources but in small amounts. Most particularly, vitamins and minerals are the key forms of nutrients that provide energy to the body when we overview micronutrients.
Vitamins and minerals are essential nutrients that provide energy to the body. The majority of the people don’t get a sufficient amount of vitamins and minerals from their diet, so they lack the amount of these major nutrients that reduce energy levels. The reduction in the energy level keeps them unhealthy and sick. Would you like to live an unhealthy life? Of course, you won't wish for this ever. To overcome this problem, we should choose food that contains a good amount of vitamins and minerals. No matter if you consume micronutrients or macronutrients, the purpose is to nourish your body with a maximum intake of vitamins and minerals.
According to the latest research of the U.S. Department of Agriculture, it has been stated that the majority of Americans don’t consume healthy nutrients like calcium, fiber, magnesium, potassium, and Vitamins A, B, C, D and E in the diet. You need to consult a doctor or health specialist if you are not able to get all these healthy nutrients in your diet. Let’s discuss some of the key vitamins and minerals that you should eat!
Calcium is a key nutrient that the body needs for improving bone health. Calcium is a vital form of mineral that builds a strong connection between brain and body parts. The calcium stays in teeth and bones that is also good for cardiovascular functioning and muscle movement. The major function of calcium is to provide maximum strength to bones that adults need most to find balance in their bone mass. If we look at the foods that contain calcium, we’ll find milk, yogurt, cheese, fish, seafood, oatmeal, beans, white beans, soybeans, and spinach, etc. Calcium is best for children below 10 years of age, as it is the age when they need to grow bone health. Overall, calcium is the need for every human body, where age is not a concern.
Potassium is another great source of mineral that the body needs to maintain the working of muscles and heartbeat. In this way, we come to know that potassium improves the blood pressure level in the body and smoothens breathing. It is the best source of mineral that fixes the muscle working connected to heart, so you can’t ignore this source of mineral for healthy living. Potato is the biggest source of potassium, approximately one potato contains about 600 milligrams of potassium. Other than potato, the best sources of potassium are beans, kidney beans, soybeans, yogurt, milk, tomato, fish, banana and peach, etc.
Magnesium is another effective source of mineral that supports the efficient working of arteries, muscles, and heart. It is best for improving your nerve functioning and also brings a gradual improvement in the immune system. There is no way to skip this mineral-enriched source from your diet. Vegetables are good mineral sources such as spinach, pumpkin, broccoli, cabbage, and peas. Other than green leafy vegetables, some of the best foods that contain magnesium are beans, brown rice, tofu, almonds, peanuts, cashews, and brazil nuts, etc.
Apart from choosing minerals, there are so many vitamins that should be a part of your daily diet. Vitamin A is the first in our pipeline that offers so many health benefits. Vitamin A is the best source used for improving vision, also it is best for muscle growth and maintenance. If we look at the key sources of Vitamin A, we’ll come across a range of vegetables including sweet potatoes, carrot, spinach, pumpkin, and cantaloupe. Above all, carrots and sweet potatoes are the best Vitamin A sources.
Vitamin B is best for preventing infections and improves the working of red blood cells in the body. Majorly, it covers so many health benefits, where the major function of Vitamin B is to improve energy levels in the body. Some of the best sources of Vitamin B cover meat, fish, egg, dairy products, lentils, beans, almonds, sunflower seeds, and fruits like banana and avocados.
Vitamin C consists of nutrients that improve the working of blood vessels, muscles, and bones. It works as an antioxidant in the body that protects cells from damage. Fruits are the best sources of Vitamin C such as guava, orange, strawberry, pineapple, mango, kiwi, and papaya. Some vegetables are also a source of Vitamin C including broccoli, sweet potatoes, and cauliflower.
Vitamin D is best for the growth of bones and teeth. It improves the working of calcium in the body and helps to maintain the phosphorus level in the blood. Some of the major sources of Vitamin D include fatty fish, milk, cheese, cereals, yogurt, and orange juice. Sunlight is also a great source of Vitamin D that people get. Furthermore, it is best for newborns.
Vitamin E also works as an antioxidant in the body. It’s a great source of nutrition that prevents heart disease and reduces the risk of cancer. Also good for eye health and the immune system. Nuts and seeds are some of the best sources of Vitamin E such as almonds, sunflower seeds, hazelnuts, brazil nuts, and peanuts. Moreover, some other sources include spinach, avocado, and tomato.