- Fat soluble vitamins
- Water soluble vitamins
Water soluble vitamins include vitamin-b complex and vitamin-c. Excess intake is excreted in the urine. Because our bodies can't store these vitamins, we need to take them regularly
.
Minerals Moreover, the important minerals required by our body during different stages of life are calcium, iron, zinc, magnesium. A healthy balanced diet normally provides all these minerals in sufficient amount. With small changes in our eating habits, we can meet the daily requirement without resorting to supplements.
Who requires vitamin and mineral supplementations :
Stressed individuals : vitamin-b complex supplements help if you are under stress.
After 60 : supporting health with good quality supplements such as digestive enzymes, vitamins and minerals can be very beneficial for elder people.
Those suffering from a prolonged illness : For such persons, vitamin and minerals supplementation are required according to the type of illness and medication they are taking.
Here is list of certain foods if taken daily would provide the vitamins and minerals to our body. Such as vitamin a, e, k, b complex and vitamin-c and minerals like zinc, calcium, iron and magnesium. For vitamin-d half an hour exposure to sun.
- Low fat milk 1 glass
- Curd/yoghurt 1 cup
- Wheat flour 75 gm
- Brown rice 50 gm
- Egg one
- Olive oil 30 gm
- Jaggery 30 gm
- Rice flakes 30 gm
- Raisins 30 gm
- Lemon one
- Amla one
- Pumpkin 100 gm
- Soya bean 30 gm
- Watermelon seeds. 30 gm
- Almonds 30 gm
- Tomato 50 gm
- Spinach 100 gm
- Mint leaves 25 gm
- Drink atleast 4-5 liter water to digest all these.
All kinds of vitamins and minerals are important for a healthy physical development, Vitamins can be harmful if high levels are ingested, therefore eliteassignmenthelp provide a knowledge of which foods help to maintain a balanced and nutritious diet is essential in order to maintain optimal fitness.
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