The 10 most important vitamins, minerals, and herbs to keep the body fit

When your body is under stress, lack of sleep, or unhealthy food intake, your immune system will weaken and your body is more susceptible to disease. To overcome this, you need to strengthen your immune system by consuming the right vitamins and minerals.

Vitamins, minerals, and herbs that the body must fulfill

1. Vitamin C

Vitamin C cannot be stored in the body. Therefore, the intake of vitamin C must be fulfilled from the food or drink consumed. In addition, vitamins are also contained in supplements so that people who are at risk for vitamin C deficiency can quickly be overcome by taking vitamin C supplements.

This vitamin C has a big role in the body to repair damaged body tissue, and is also very important in maintaining the body's immune system. The antioxidants in vitamin C can block some of the damage caused by free radicals. Over the years vitamin C has also been recognized as a powerful agent for relieving infectious diseases such as colds. People who take vitamin C supplements regularly, experience cold symptoms and runny nose duration that is lighter and shorter than people who do not do this

2. Vitamin B

Vitamin B is a fat soluble vitamin that has many benefits in the body. Vitamin B has many types in the body. Overall, vitamin B functions, among others, to:

• Helps the body metabolize carbohydrates to produce energy
• Helps the production of red blood cells to prevent weakness and keeps the body fresh
• Helps the body to store energy reserves from food
• Maintain the condition of the nervous system and red blood cells

3. Zinc

Zinc is a mineral that is needed in the body. Although zinc is a type of trace mineral, which is a mineral that is needed in very small amounts (under 100 mg per day), its function is very important.

One of the main functions of zinc is to strengthen the body's immune system with vitamins. Therefore, vitamins and minerals must be fulfilled for optimal results.

Zinc will activate T cells in the body. These T cells control all immune system responses in the body and are tasked with attacking invading germs, bacteria or viruses.

4. Selenium

Selenium is a mineral source that functions as an antioxidant. Antioxidants are compounds that can prevent cell damage in the body, due to excessive free radical attack. This excess of free radicals in the body can damage healthy cells and cause chronic diseases such as heart disease, Alzheimer's, cancer, stroke, and premature aging. The antioxidants from selenium help reduce these excess free radicals so that the body stays healthy every day.

Selenium also helps improve immune system function. Research shows that more selenium in the blood is associated with an increased immune response.

In the 2015 Advances in Nutrition Journal, it was also found that selenium in the form of supplements can strengthen the immune system of people who are attacked by viruses or bacteria such as influenza, tuberculosis, and hepatitis C.

5. Magnesium

Magnesium is included in the main mineral group needed in the body. In contrast to selenium which is needed in small amounts, magnesium is needed in large quantities, namely 310-350 mg for adults.

Magnesium is needed by the body to help metabolize carbohydrates and fats so that they can become energy. Magnesium does not produce energy but in the presence of magnesium, the process of making energy from fats and carbohydrates will run smoothly.

Magnesium will help the body to use carbohydrates or fat into energy so that the body remains energized.

Not only that, magnesium has an important role in maintaining the nervous system. Magnesium helps regulate neurotransmitters, which are brain chemicals that help carry messages from brain cells to the nervous system.

In addition, it was reported on the Healthline page that magnesium also has benefits as an anti-inflammatory mineral.

6. Vitamin A

Vitamin A is a fat soluble vitamin that is needed by the body. Vitamin A has a very important function in maintaining endurance by maintaining the response of several immune cells in the body. From natural killer cells, macrophages, and neutrophils. These three are important cells that can attack bacteria, germs, or other parasites in the body.

7. Vitamin E

Vitamin E is a fat soluble vitamin which is important for improving the function of the immune system or immunity so that the body can fight bacteria and viruses properly. Vitamin E also functions as an antioxidant, helping to protect body cells from damage caused by free radicals from around the environment.

In addition, vitamin E also helps to dilate the body's blood vessels so as to prevent blockage of blood vessels in the body. You can get vitamin E from food and supplements. The average daily requirement for vitamin E is 15 mg. If you are deficient in vitamin E, you can experience nerve and muscle damage, loss of sensation in the hands and feet, and a decreased immune system.

8. Manganese

Manganese is a type of mineral that is needed in small amounts in the body. Together with other types of minerals, manganese acts as a form of enzyme to speed up chemical reactions in processing carbohydrates, amino acids and also cholesterol. Manganese is also important for maintaining a balance of blood sugar and antioxidants.

In the journal BMC Endocrine Disorder in 2014, it was found that the number of people with diabetes and kidney damage increased in people who were deficient in manganese in the blood. Therefore, the availability of manganese in the body must be maintained to regulate blood sugar balance and maintain proper kidney function. In addition, manganese also plays a role in accelerating the wound healing process.

9. Ginseng

In addition to the vitamins and minerals the body needs, natural ingredients from herbs are also needed by the body to increase endurance. This natural ingredient will complement the functions of vitamins and minerals to make it even more optimal. One of them is ginseng.

Reporting from the WebMD page, Ginseng has long been used as a natural ingredient to improve overall body health. It is also used to strengthen the body's immune system to fight disease and stress.

10. Echinacea

Apart from natural herbal ingredients from ginseng, echinacea is equally important. Reported on the Medical News Today page, echinacea helps boost the immune system and reduce many symptoms of colds, flu, and other infectious diseases. Echinacea is a natural herbal ingredient which has strong antimicrobial properties. This is what makes it able to fight bacteria that attack the body.

Where can you meet the needs of this multivitamin?

Apart from a healthy and balanced diet, you can take a multivitamin supplement that is complete and tailored to the body's daily needs. Choose a multivitamin supplement that contains a combination of 12 vitamins and 13 minerals to support your system.

Multivitamin intake is very important, especially if you are busy, under stress, or experiencing symptoms such as coughs and colds. Also pay attention to the dosage and the rules for taking the multivitamin supplement that you consume so that the benefits for the body remain optimal.

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