The body needs intake of vitamins and minerals to be able to work properly and also maintain the body's resistance. A healthy and strong body keeps you active throughout the day. Unfortunately, many people do not understand the importance of minerals and vitamins for health. The following are various tips that you can practice to meet mineral and vitamin needs.
Various ways to meet vitamin and mineral needs
1. Eat healthy food
Eating healthy and nutrient-rich foods is one of the mandatory things you need to get used to every day. Eating healthy foods at dawn and breaking fast helps the body to get the various nutrients needed such as carbohydrates, proteins, fats, and vitamins and minerals.
The food you consume needs to contain all the main food groups such as:
- Fruits and vegetables that are rich in vitamins, minerals, and fiber.
- Side dishes such as meat or fish.
- Milk and low-fat dairy foods.
However, try to limit the amount of sweet foods you eat. It's good to replace sugar with other healthier sources of carbohydrates such as wheat, potatoes, and nuts.
2. Adequate fluid requirements
Sufficient fluid needs are very important to keep the body well hydrated. Dehydration or lack of fluids make you feel weak and dizzy which can make daily activities hampered. Adequate fluid requirements not only from mineral water. Fruit juices, coconut water, milkshakes, and fruit juices include healthy and nutrient-rich drinks.
Coconut water for example contains potassium, sodium, magnesium, phosphorus, and also calcium which has many health benefits. Combined fruit juices such as mangoes and strawberries in addition to refreshing can also improve the immune system because they contain vitamins A, C, E, and also folate. In addition, watermelon juice is equally healthy because it contains vitamins A, C, magnesium, and zinc, which can strengthen your immune system.
3. Take supplements for endurance
Supplements are an additional intake of minerals and vitamins so that the body's resistance is maintained. Healthy foods and drinks that you consume are not necessarily sufficient for all the needs of vitamins and minerals your body needs, especially to maintain endurance.
Therefore, you need to take endurance supplements so your body can work to its fullest function. Take supplements that contain 10 vitamins and minerals needed to maintain endurance, especially ginseng and echinacea, help keep you active and healthy throughout the day.
Minerals and vitamins needed to maintain endurance
The following are various minerals and vitamins that are important for health and can also maintain endurance. In addition, there are herbs namely echinacea and ginseng which are also proven to be effective in strengthening the immune system which is very well consumed daily.
Vitamin C functions as an antioxidant that can help boost the body's immune system by stimulating the production and work of white blood cells. White blood cells are a body protector because they are tasked with fighting and destroying all germs that enter the body.
Magnesium helps control hundreds of chemical reactions in the body so that it can support various organ systems in the body to carry out their functions properly. In addition, magnesium also helps regulate blood pressure, strengthens muscles and bones, helps optimize heart and brain function and strengthens the immune system.
Zinc plays an important role in maintaining the immune system, especially in dealing with inflammation. Zinc also plays an important role in the process of growth and development. Zinc deficiency can make you exposed to various chronic diseases such as cardiovascular, cancer, and also diabetes caused by inflammation in the body.
Manganese is an important mineral that plays a role in various chemical processes such as the synthesis of cholesterol, carbohydrates and proteins. Manganese also helps support bone mass formation and balances hormones in the body. In addition, manganese helps strengthen the immune system by helping the formation of antibodies to fight germs that cause disease.
Besides being good for eye health, vitamin A also has antioxidant effects that can help strengthen the immune system against infection. Substances in vitamin A are proven to help affect the immune response to foreign substances, including bacteria in the digestive tract.
Vitamin B strengthens the immune system by maintaining the health of your digestive system. Vitamin B6 can mainly produce anti-antibodies that fight bacteria and viruses that cause disease. In addition, vitamin B6 is also needed to break down protein and cell growth.
Just like vitamin C, vitamin E can be an antioxidant strong enough to help the body fight infection. In addition, vitamin E also helps fight natural aging which occurs with age.
Ginseng is widely used as an ingredient that can be used to overcome various health problems. The anti-inflammatory properties of ginseng help the body to increase immunity. In addition, ginseng is also believed to be able to repel fatigue, have antitumor substances, and help regulate glucose absorption in the body.
Echinacea contains various active compounds including antimicrobials and antioxidants which can help the body strengthen its immune system. Often echinacea also helps the body to relieve viral and bacterial infections that cause colds and flu. In addition, various studies show that echinacea is proven to be used as a pain reliever, preventing cancer, anti-inflammatory, and natural laxatives.
Selenium functions as an antioxidant to prevent cell damage due to free radicals. This mineral can also reduce oxidative stress in the body so that inflammation decreases and the immune system becomes stronger.
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