How do you ensure that you get the necessary vitamins for life, such as air and water?

It not only maintains your body’s health and function, It protects you from a number of diseases. And to strengthen the muscles of the body and provide it with the energy it needs.

when we were young, Our parents used to encourage us to eat carrots, oranges, spinach, eggs and many other fruits and vegetables. Because they are all excellent sources of vitamins.

While many do not care much about the type of foods they eat, While many do not care much about the type of foods they eat,

The sports person is keen to increase his level of fitness and build muscle. Which may make him resort to some nutritional supplements, which may cause him some harm, Especially if you are not under medical supervision.

Experts point out that for those who want to build an athletic body, that there is a list of foods or alternatives, Natural food that helps build muscle and these natural food alternatives play a major role in increasing body activity and physical and muscular fitness without any health damage.

Dietary supplements are preparations and products that supplement a person’s diet if he does not get the body’s need for nutrients. either because he is not willing to take it, Or as a result of a defect or disturbance in one of the functions of the body that does not enable it to absorb some of the nutrients it needs, These supplements contain vitamins, minerals, fiber, fatty acids and amino acids.

Vitamins and minerals come together, but they are completely different. Vitamins: (They are organic substances produced by plants or animals, often called essential.)

As for minerals: (they are inorganic elements that arise from rocks, soil or water).

However you can absorb it indirectly from the environment or animal.

There are two types of vitamins:

Vitamins fall into two categories:

It is water soluble, which means that the body excretes what it does not absorb. These are the eight B vitamins (B1 B2 B3 B5 B6 B7 B9 B12) and vitamin C.

fat soluble the remaining amounts are stored in the liver and adipose tissue, Like K, E, M, and A.

Federal guidelines suggest minimum daily amounts of key vitamins and minerals. However, unless you need to increase your intake of certain things due to a deficiency or other medical reason, keeping track of so many numbers can be confusing.

The best way to ensure you are getting a variety of vitamins and minerals, and in appropriate quantities, It is a broad healthy diet.

This includes focusing on fruits, vegetables, whole grains, beans and legumes, low-fat protein and dairy, The good news is that many common foods contain multiple sources of minerals and vitamins. So it is easy to meet your daily meal needs.

Here are some of the best foods for vitamins and minerals:

• 1) The fish

Fish is a good source of 9 of the 14 essential vitamins. These include vitamins

B12 B1 B2 B3 B5 B6, D, A, and E.

Of all the fish, tuna and salmon provide the most vitamins. But be sure to eat a variety of fish for a healthy diet.

• 2) Dark green leaves

Dark leafy greens are a good source of eight of the 14 vitamins. These include vitamins B2- B3- B6- B9- A- C- E- K, and beta-carotene, Among the wonderful leafy vegetables is spinach.

• 3) the seeds

Seeds such as sunflower seeds and flaxseeds contain 6 essential vitamins

B1 B2 B3 B5 B6 B7 E

• 4) Broccoli

Broccoli is a good source of 6 out of 14 vitamins, including vitamins A, B9, C, E, K, and beta-carotene.

• 5) carrots

Do you remember how our parents cared for carrots for good eye vision when we were little? Carrots are rich in beta-carotene, which can be converted into vitamin A in our bodies. Vitamin A is not only good for our eyes, but it is also good for our skin. It helps in expelling toxins from the body.

• 6) Beef and lamb

Beef and lamb are a good source of 5 of the 14 essential vitamins. Include B2 B3 B5 B6 B9

• 7) mushrooms

Good source of 4 essential vitamins B2 B3 B5 D. Low in carbs and calories

• 8) Walnut

Nuts are a good source of 4 essential vitamins B1- B2- B6- E, Nuts are a heart-healthy and cholesterol-lowering snack. Good choices for nuts include almonds and walnuts

• 9) eggs

It is a good source of 4 essential vitamins B2 B5 B12 D. Eggs are considered healthy for the heart, but they still do not contain cholesterol, so try not to eat more than 2 per day.

• 10) Sweet pepper

Pepper contains four types of essential vitamins, They are A – C – beta-carotene – lycopene, Sweet pepper is one of the most vitamin C foods. Colorful red and yellow bell peppers contain higher amounts of beta-carotene and lycopene than green bell peppers.

• 11) Avocado

A good source of four vitamins B5 B6 B9 E. Avocados are high in calories and fat, so try not to eat more than half of an avocado.

• 12) Green peas

Vitamins A-B1-E include beta-carotene, Peas are a good plant for protein, too.

• 13) Lemon

Lemon is a power-packed citrus fruit and a great source of Vitamin C. Lemon contains flavonoids known for their antioxidant properties. Lemon treats digestion problems and helps in losing weight. It improves the quality of our skin.

• 14) Chicken

Chicken is a good source of vitamin B6. Vitamin B6 is a water-soluble vitamin that is essential for our immune system.

• 15) Dried fruit

Dried fruits are a good source of four essential vitamins A, B6, K, and beta-carotene. Dried fruits are high in sugar. Try not to eat more than one handful a day.

Here are the most important essential minerals you need:

Calcium: yogurt, cheese, milk, salmon, and leafy green vegetables.

Chloride: salt.

Magnesium: spinach, broccoli, legumes, seeds and whole wheat bread.

Potassium: meat, milk, fruits, vegetables, grains and legumes.

Sodium: salt, soy sauce and vegetables.

Iron: red meat, poultry, eggs, fruits, vegetables, and bread.

Zinc: meat, legumes and whole grains.

There are many challenges in life and many obstacles that can only be overcome when you have a healthy body and good health. Therefore, you must follow a beneficial health system full of foods rich in vitamins and minerals.

Written by: Siba Babi

Sources:

health.harvard

healthline