Modern-day living is full of stress. Whether at home or at work, people are always under pressure. So it is important that our bodies are in good condition, ready to respond to any kind of demand.
In preparing our body, we have to eat right. There are essential nutrients that the body uses up during stressful situations, which eventually need to be replenished.
Here is a list of vitamins and minerals busy bodies need, the role that they play in the body, and the food items from which we can get them.
• Vitamin B1 – Also called thiamine, it is used to convert glucose to energy. Low levels of thiamine in the body leads to fatigue, memory problems, anxiety, and insomnia. Thiamine is found in pork, whole-grain cereals, yeast, liver, and brown rice.
• Vitamin B3 – Or niacin, it is essential for the normal function of the nervous system. Insufficient amount of this vitamin causes agitation and anxiety. Food items that are rich in niacin are fish, meat, green leafy vegetables, whole grains, and avocados.
• Vitamin B5 – Also pantothenic acid, it helps in the metabolism of fats, carbohydrates, and protein. It also helps in the secretion of adrenaline and cortisol. Among the sources of this vitamin are beef, eggs, whole wheat, avocados, and broccoli.
• Vitamin B6 – Or pyridoxine, this is essential for metabolism of amino acids and synthesis of serotonin, dopamine, and melatonin to keep us calm. Vit. B6 is found in meats, whole grains, bananas, spinach, and turnip greens.
• Vitamin B12 – This is needed for the production of red blood cells. It is present in is present in liver, organ meat, muscle meat, shellfish, eggs, cheese, and fish.
• Vitamin C – It protects from oxidative damage, aids in iron and copper absorption, formation of collagen, healthy bones, and fights infection. Good sources of vitamin C are green leafy vegetables, berries, citrus fruits, guavas, tomatoes, melons, and papayas, among others.
• Magnesium – It helps in formation of bone and teeth and assists the absorption of calcium and potassium. Sources of magnesium are dairy products, fish, meat and seafood, legumes, apples, apricots, avocados, bananas, whole grain cereals, nuts, dark green vegetables, and cocoa.
• Calcium – It is necessary for bone and teeth development and blood clotting. Rich sources of calcium are yogurt, milk, cheese, molasses, and green leafy vegetables.
• Zinc – Zinc helps build the immune system and fight some skin problems. Good sources of iron are dark green leafy vegetables, chickpeas, dried figs, avocados, yogurt, brown rice, bran, and bananas.
• Manganese – This helps in the body’s utilization of vitamins B and C. It is found in green vegetables, eggs, wholegrain cereals, nuts, tea, and coffee.
• Potassium – Potassium is essential for growth, building muscles, transmission of nerve impulses, and heart activity. It is found in sweet potatoes, soybeans, avocados, bananas, yogurt and spinac
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