Calcium: Essential for Muscles and Bones
Calcium is the mineral that your body needs to make up bones and keep them strong. About 99% of the calcium in our bodies is stored in bones. The remaining 1% is stored in blood and soft tissue. If there is lack of calcium in your body, your muscles wouldn’t contact correctly and blood wouldn’t clot.
How Much of Calcium Do We Need?
- 19- 50 year olds: 1,000 milligrams
- 51 years and up: 1,200 milligrams
Recent research shows that drinking milk instead of soda will help you lose more weight and have a well balanced diet.
Fiber: Essential Nutrient for Overall Health
Fiber is that part of food that the body can’t digest or absorb. It’s found in whole grains, fruits, and vegetables. It’s very important to consume fiber- rich foods every day.
There are two types of fiber needed for overall health. Insoluble fiber, found in whole- wheat flour, nuts, and vegetables. All it does is promotes movement of food through the digestive system. Soluble fiber, found in oat, peas, beans, apples, and carrot dissolves in water that allows the body to retain more nutriest.
Magnesium: Essential Nutrient for Bones and Immune System
Magnesium participates in hundreds of bodily functions that foster good health, and greatly contributes to bone structure.
How Much of Magnesium Do We Need?
- Men, 19-30: 400 milligrams;
- 31 and older: 420 milligrams
- Women, 19-30: 310 milligrams;
- 31 and older: 320 milligrams
Vitamin E: An Essential Nutrient to a Healthy Body
Vitamin E is primary found in fatty foods such as nuts, seeds, and other antioxidants. Vitamin E is important for the protection of our cell membranes as to keep the skin, heart, and circulation healthy. Vitamin E protects the skin fro dangerous free radicals.
Vitamin C: An Essential Nutrient for a Healthy Body
Vitamin C helps with production of collagen, the connective tissue that keeps muscles, skin, and bones. And, like Vitamin E, vitamin C fights off antioxidants
How Much of Vitamin C Do We Need?
- Men, 19 and older: 90 milligrams
- Women, 19 and older: 75 milligrams
Vitamin A and Carotenoids
These two elements are important players in a good healthy body. Generally, Vitamin A is responsible for vision, genes, and immune functions. Vitamin A comes in two forms: retinol and carotenoids.