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Busy people need all the help they can get. Whether it’s a pair of extra hands or words of encouragement, anything that would make work-life easier is much appreciated. But what people need the most is energy to keep them going. Have you ever thought that eating properly can help you perform better at work? What are the essential vitamins and minerals that you need for the day? And what food will give you the greatest health benefits? Fat-Soluble Vitamins Fat-soluble vitamins are stored in the body and one does not need to consume these vitamins on a daily basis. There are four fat-soluble vitamins: * Vitamin A This vitamin helps in the proper functioning of the immune system. It also plays a critical role in maintaining good vision, which is great for people who are always in front of the computer. Foods that are rich in vitamin A include liver, carrots, sweet potatoes, spinach, mangoes and eggs, among others. The spice paprika is also a good source of vitamin A and you can use a small amount to flavor your dishes. * Vitamin D Vitamin D is essential in building and maintaining bones and teeth. It also helps in enhancing calcium absorption. You can get the required dose of vitamin D from egg yolk and milk. Spending some time out in the sun also helps the body produce vitamin D. You can take walk from 6 AM to 8 AM. But avoid getting outdoors when the sun is too hot or you’ll be at risk for heat stroke or skin cancer. Lack of vitamin D puts one at risk of osteoporosis. * Vitamin E Vitamin E is a powerful antioxidant, which helps the body fight off free radicals. It also helps in the formation of red blood cells, muscles and tissues, and helps preserve fatty acides. Vitamin E is also great for those who want to have great skin. Foods rich in vitamin E are brown rice, soybean, corrn, etc. * Vitamin K This vitamin K helps in normal blood clotting. You can get your vitamin K from green vegetables. Water-Soluble Vitamins Water-soluble are easily released by the body and therefore, these must be consumed daily. * B-Vitamins Vitamin-B complex provides a lot of health benefits like promotion of proper nerve function, helps in maintaining a healthy digestive and nervous system tract, lower cholesterol, among others. These vitamins are also important in carbohydrate metabolism, and protein metabolism and absorption. Vitamin-B complex includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and B12. These are commonly found in pork, liver, milk, spinach, mushrooms, tuna, chicken, brocolli, and bananas, among others. * Vitamin C Vitamin C is a powerful antioxidant that helps the body ward off certain illnesses like cough, colds and the flu. We must take our daily dose of vitamin C to avoid getting sick. Ascorbic acid also helps in strengthening blood vessel walls and helps in maintaining healthy gums. Vitamin C deficiency can result to muscle weakness, bleeding gums, and in extreme cases, scurvy. You can find vitamin C in citrus fruits like oranges and lemons, strawberries, brocolli, etc. And Then, There Are Minerals Just like vitamins, minerals are essential to ensure normal body functions. These are commonly found in organic products and should be taken in recommended doses. * Calcium Calcium is present in milk, cheese, yogurt, brocolli, sardines, etc. This mineral helps in building stronger bones in the body. It also helps in conversion of food into energy. Calcium is great for busy people to ensure that they stay active and energetic in the office. * Potassium Potassium can be found in bananas, mushroom, oranges, brocolli, and green beans. This mineral is essential in maintaining regular fluid balance and for nerve and muscle function. Lack of potassium in the body may result to muscle weakness, irritability and nausea. * Iron Iron helps in making hemoglobin. It is found in liver, kidney beans, raisins, etc. Lack of iron may result in weakness, fatigue and headaches. It is important that busy people consume a balanced diet to get the right vitamins and minerals to function properly. A balanced diet helps them stay focused at work, give them enough energy, and ward off illnesses. Some people may not be able to always stick to a balanced diet. If such is the case, doctors recommend supplementation. With enough attention, the right food choices, and a little knowledge about minerals, we might just get what we need to work properly. How do you manage staying busy and healthy? Photo by VinothChandar via Flickr. essential minerals, healthy minerals, health minerals, important minerals for life, 5 essential minerals, Carrots are rich in _______ which is essential for human eyes, three important minerals for life, what foods give you minerals, mineral essential for life, what are the essential minerals
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Prehrana u velikoj mjeri utječe ne samo na zdravlje, nego i na ljepotu. Vitamini imaju sjajan učinak na kosu, nokte, zube te mogu usporiti starenje kože. Da bismo osigurali potrebnu dnevnu dozu vitamina, ne moramo pribjegavati raznim prehrambenim dodacima, već pravilnoj, balansiranoj prehrani. Donosimo abecedu vitamina koji imaju glavnu ulogu u službi ljepote. Vitamin A Vrlo je važan za zdravu kožu, kosu i dobar vid. Nedostatak vitamina A može dovesti do isušivanja kože i kose, pojave peruti, nastanka bora i akni. Uz to, vitamin A djeluje pozitivno na jačanje imunološkog sustava i potiče njegov rad. Potreban je za pravilan razvoj kostiju i nužan za zdravlje sluznice grla, nosa, dišnoga sustava i za lijepe zube. Nalazi se u zelenom lisnatom povrću, rajčicama, mrkvi, lubenicama, papaji, vrhnju, maslacu, jajima te u punomasnome mlijeku. Vitamin A topiv je u mastima (kao i vitamini D, E i K) pa je moguća njegova akumulacija u organizmu (za razliku od vitamina topivih u vodi koji se lakše izlučuju iz tijela). Stoga ga je bolje uzimati u prirodnom obliku, iz voća i povrća nego kao dodatak, jer predoziranje vitaminom A izaziva glavobolju i mučninu. Vitamini kompleksa B Vitamin B pomaže održanju čiste kože i mladolikog izgleda te odgađa pojavu sijede kose. Taj vitamin također je borac protiv stresa i izvor energije. Nedostatak vitamina kompleksa B može dovesti do sijeđenja kose, do prhuti, isušivanja kože, ispucalih usana, iritacija na koži, boranja kože i usporenog rasta kose. Nalazi se u žitaricama, grašku, leći, grahu, lješnjacima, mesu. Svakodnevno konzumiranje žitarica osigurava dovoljan unos vitamina B. Vitamin C Vitamin C u kombinaciji s proteinima nužan je za proizvodnju kolagena, koji održava elastičnost kože i usporava starenje. Nedostatak tog vitamina uzrokuje umor i pad imuniteta. Vitamin C također ima bitnu ulogu u jačanju imuniteta, zdravlju kose, vida i zuba, sprječava nastanak pigmentacijskih mrlja i nastanak proširenih vena. Nalazi se u citričnom voću, šipku, jagodama, kiviju, dinji, malinama, kupinama, borovnicama, višnjama, trešnjama, paprikama, brokuli, rajčicama, kupusu i zelenom lisnatom povrću. Vitamin C gubi se kod termičke obrade pa kuhanje voća i povrća treba svesti na minimum i jesti ga što više svježe. Vitamin D Vitamin D važan je za ljepotu i zdravlje zubi, kože, kosti i noktiju. Pomaže stezanju mišića i potiče rad živaca. Manjak tog vitamina uzrokuje nervozu, nesanicu i grčenje mišića. Nalazi se u riži, mlijeku, tunjevini, maslacu. Deset minuta dnevno izlaganja suncu osigurat će dovoljnu količinu vitamina D za cijeli dan. Vitamin E Vitamin E najjači je u borbi protiv bora, starenja kože, pigmentacijskih mrlja, opuštanja i isušivanja kože te nastanka peruti. Normalnom prehranom većina ljudi dobiva dovoljnu količinu vitamina E i nisu potrebni nikakvi dodaci. Nalazi se u žitaricama, mlijeku, morskim plodovima, brokuli, maslacu, žumancima, maslinama, soji, lješnjacima, orasima, biljnim uljima, tamnozelenom lisnatom povrću, avokadu. Izvor: www.zzjzpgz.hr