Three Nutrition It Required In Food Menu

3 essential nutrients

If you are used to paying attention to what is eaten, those who lead a healthy lifestyle can still lose important vitamins and minerals your body needs.

Disclosed by Wendy Bazilian, Dr.PH, author of a book called Eat Clean, Stay Lean, there are at least three nutrients that keep everything from the brain to the immune system.

Here, the three lists of such nutritions as quoted from Time Health:

Vitamin B 
Vitamin B is believed to increase the ability of the brain and protect the heart.Of the eight B vitamins, there are B12 and folate's most famous properties. B12 is believed to help the body convert food into energy. In addition, a person also needs B12 to create an insulation called myelin, which can protect the nerves and help neurons in the brain communicate with each other. B12 deficiency itself has been linked to cognitive problems such as memory loss, confusion, and depression.

While folate is known to be very important for pregnant women. Even so, all humans also need it."The fact that he plays an important role in fetal development speaks volumes about the importance of folate," says registered dietitian Dawn Jackson Blatner, author of The Superfood Swap.Folate is very important because it helps lower amino acid levels that can cause stroke and other cardiovascular disease risks.

"Normally, people consider fiber and healthy fats as good for the heart, but folate and other B vitamins are part of the smart heart (healthy) group," Blatner said.

Then, how to get it? B12 is one of the rare nutrients not available in plants. A good source of B12 is eggs, cheese, fish, milk, yogurt, and red meat. Unlike B12, folate is found in many ways, including green vegetables such as spinach, asparagus, and Brussels sprouts, as well as fortified nuts and cereals.

Vitamin D
 Vitamin D is good for bones and the immune system. Although scientists have not agreed with how many doses people really need it, but a lot of science shows if vitamin D is important for the body.

One of the most important nutritional functions of vitamin D is improving one's ability to absorb calcium, which helps build strong bones. Vitamin D is also important in regulating immune function. There is some evidence linking low levels of vitamin D to the body, may promote the development of autoimmune diseases such as Crohn's disease, rheumatoid arthritis, and multiple sclerosis.

Where to get it? Vitamin D is hard to find in food. Most vitamin D in the body is the result of production in response to sunlight. But if we are accustomed to using SPF or living in the northern climate, we can still get vitamin D with good doses of foods such as egg yolks, oily fish such as sardines, and fortified milk, as well as orange juice, and cereals.

Magnesium 
Magnesium is believed to help delay and relieve pain. Lately it seems that magnesium is being hunted by those with insomnia.

"While it will not make a person like sleeping pills, the nutrients in magnesium have been believed to help the muscles relax and are also popular among athletes to calm the aching muscles," Blatner said.Magnesium can also help keep the area of ​​the brain calm so that one keeps awake. In addition, magnesium can also have a calming effect, helping to relieve the mild anxiety that keeps one awake at night, and there is also evidence that magnesium can ward off migraines.

Where to get it? Survey on diet consistently shows that Americans do not get enough magnesium. That can happen because magnesium is found in high fiber foods such as vegetables and brown rice, which have largely been replaced with processed foods in typical American foods. In addition to fiber, make sure you also eat good fats in the form of seeds and nuts, which are some of the best sources of magnesium.