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Most experts recommend 3-5 servings of fruits and vegetables a day (minimum). If you're not there yet try eating a piece of fruit with breakfast and one for a snack in the evening. Some carrots or celery at lunch would make 3 servings.

Try to acquire vitamins and minerals from foods rather than supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals.

Potassium helps with muscle and nervous system function, as well as helping the body maintain the balance of water in the blood and body tissues. It can be found in broccoli, green leafy vegetables, citrus fruits, bananas, and legumes.

Phosphorus helps form healthy bones and teeth, as well as helping the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally. The best sources of phosphorus are dairy products, meat and fish.

Magnesium helps muscles and nerves function properly and steadies the rhythm of the heart, as well as keeping the bones strong, helping the body create energy and assisting the body to make proteins. Some of the things it can be found in are whole grains, nuts, seeds, and green leafy vegetables.

Iron helps the red blood cells carry oxygen throughout the body. Symptoms of iron-deficiency anemia include weakness, fatigue, lightheadedness, and shortness of breath.

Niacin (also called vitamin B3) helps the body turn food into energy, maintain healthy skin, and maintain healthy nerve function. It can be found in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.

Riboflavin (also called vitamin B2) is essential for turning carbohydrates into energy and producing red blood cells. It also plays an important role in maintaining vision.

Folate (also known as vitamin B9, folic acid, or folacin) helps the body make red blood cells and is needed to make DNA.

Vitamin D helps with the absorption of calcium which is essential for building strong bones. Your body produces vitamin D when your skin is exposed to sunlight. You can also get it from egg yolks and fish oils.

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