The moment a person decides to lead a healthy lifestyle, he begins to monitor the calories he eats, increases his physical activity, pays more attention to how to rest well. A person needs to monitor the intake of micronutrients necessary for our health tone.
Trace elements play an important role in maintaining good health and tone. In case you need it, you should start taking some micronutrients to strengthen your body.
Knowing which micronutrients you need and how to get them is essential for your health. In this article, I will introduce you to five basic micronutrients that you should consume and how to add them to your diet.
Vitamin C or ascorbic acid is a water-soluble vitamin, which means that it dissolves in water and is delivered to body tissues, but is not stored well, so it should be taken daily through food or supplements. Even before it was discovered in 1932, it was known that eating citrus fruits (high in vitamin C) could prevent scurvy, a disease that killed about two million sailors between 1,500 and 1,800.
Vitamin C plays a role in controlling infections and wound healing and is a powerful antioxidant that can neutralize harmful free radicals.
One of its main functions is to promote the formation of collagen, one of the elements that contribute to healthy skin. If you are struggling with skin problems, try adding more citrus fruits to your diet: oranges, lemons, or limes are some of the essential fruits.
Thiamine is the first B vitamin, which is why it is called B1. Because it has an important (vital) role in the functioning of the body and contains an amino group in its composition, thiamine is called a vitamin.
Thiamine is important for some metabolic processes. The role of vitamin B1 is to help break down other nutrients into usable energy. It is critical for the breakdown of glucose, which provides energy to the body. Therefore, insufficient thiamine is the cause of impaired carbohydrate metabolism. It is also involved in the metabolism of proteins, as well as in the synthesis of DNA and RNA.
Because vitamin B1 (thiamine) is involved in most of the body’s energy-supplying processes, its deficiency causes fatigue, muscle weakness, and decreased cognitive abilities. The condition with low thiamine levels is called beriberi.
Foods rich in vitamin B1 are: ham, as well as other pork products, are a rich source of thiamine, with sunflower seeds, beans, oats, and all grains, tuna, soy milk, and other soy products are also good sources of vitamin B1.
3. Fulvic Acid
Fulvic Acid is a soil-based organism that helps increase our immunity. It is a group of chemicals formed in the destruction of plants and animals. Apart from soil and peat, it is also found in streams and lakes. To increase fulvic acid intake, we need to consume more vegetables and add a fulvic acid supplement to our daily routine.
Fulvic Acid is used to relieve conditions such as allergies, eczema (atopic dermatitis). It can also interrupt the steps associated with the worsening of brain disorders such as Alzheimer’s disease. In addition, fulvic acid can reduce swelling and prevent or slow the growth of cancer.
4.Omega 3 Fatty Acids
Omega3 fatty acids will help us feel better physically and mentally. These fatty acids help the brain work at maximum power for longer periods of time. This means that we will perform more and better our daily duties.
Omega 3 occurs naturally in fish oil, so we need to include more seafood in our diet. Polyunsaturated fatty acids should be an essential part of our daily diet in the form of fish, fish products, or food supplements, as they support the normal functioning of the body.
Good sources are cold-water fish such as salmon, trout, herring, mackerel, swordfish, tuna, sardines, and Antarctic krill oil. Contained in some vegetable oils, nuts, flaxseed, chia, walnuts, soybeans, sunflower seeds.
If our diet is low in omega-3 fatty acids, we can get them through supplements that contain them.
Calcium intake is especially important for children and the elderly.
Children need to get enough calcium to help build healthy bones and teeth. They can take it by consuming more milk and dairy products. Bones naturally deteriorate with age. One way to combat this is also a high intake of calcium, which can be achieved with more consumption of dairy products in the elderly.
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium allows our blood to clot, muscles to contract, and heart to beat. About 99% of the calcium in our bodies is in the bones and teeth. Therefore, it is an essential part of the bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to function.
Calcium-rich foods include milk and dairy products, cabbage and broccoli, as well as calcium-fortified citrus juices, mineral water, canned fish with bones, and calcium-processed soy products. Calcium is also taken as a dietary supplement.
Calcium intake is necessary for the prevention of its low levels. It is also used for conditions involving low levels of calcium, including muscle cramps, weak and brittle bones (osteoporosis), bone softening in children, often due to vitamin D deficiency (rickets), and bone softening (osteomalacia).
Taking extra calcium helps the bones to recover properly and stay healthy.
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