The easy way to meet mineral and vitamin needs

The body needs vitamins and minerals to be able to work properly and also maintain endurance. A healthy and strong body keeps you active throughout the day. Unfortunately, many people do not understand the importance of minerals and vitamins for health. Here are some tips that you can practice to meet your mineral and vitamin needs.

Various ways to meet the needs of vitamins and minerals

1. Eat healthy foods

Eating healthy and nutrient-rich foods is one of the mandatory things that you need to get used to every day. Eating healthy food at dawn and breaking the fast helps the body to get the various nutrients it needs, such as carbohydrates, protein, fat, and vitamins and minerals.

The foods you eat need to contain all the main food groups such as:

• Fruits and vegetables that are rich in vitamins, minerals and fiber.
• Side dishes such as meat or fish.
• Milk and low-fat dairy foods.

However, try to limit the amount of sugary foods you eat. It's good to replace sugar with other sources of healthier carbohydrates such as wheat, potatoes, and nuts.

2. Adequate fluid needs

Staying hydrated is essential to keep the body well hydrated. Dehydration or lack of fluids makes you feel weak and dizzy which can hamper your daily activities. Meeting the needs of fluids not only from mineral water. Fruit juices, coconut water, milkshakes, and fruit juices are healthy and nutrient-rich drinks.

Coconut water, for example, contains potassium, sodium, magnesium, phosphorus, and also calcium which has many health benefits. Combined fruit juices such as mango and strawberry are not only refreshing but also can boost the immune system because they contain vitamins A, C, E, and folate. In addition, watermelon juice is equally healthy because it contains vitamins A, C, magnesium and zinc which can strengthen your immune system.

3. Take immune supplements

Supplements are an additional intake of minerals and vitamins so that your immune system is maintained. The healthy food and drinks that you consume may not be sufficient for all the vitamins and minerals your body needs, especially to maintain endurance.

Therefore, you need to take immune supplements so that the body can work optimally to carry out its functions. Taking supplements containing 10 vitamins and minerals needed to maintain your immune system, especially ginseng and echinacea, will help keep you active and healthy throughout the day.

Minerals and vitamins needed to maintain endurance

The following are various minerals and vitamins that are important for health and can also maintain endurance. In addition, there are herbs, namely echinacea and ginseng, which are also proven to be effective in strengthening the immune system which are very good for daily consumption.

Vitamin C

Vitamin C functions as an antioxidant that can help boost the immune system by stimulating the production and work of white blood cells. White blood cells are body protectors because they are responsible for fighting and destroying all germs that enter the body.

Magnesium

Magnesium helps control hundreds of chemical reactions in the body so that it can support various organ systems in the body to carry out their functions properly. In addition, magnesium also helps regulate blood pressure, strengthens muscles and bones, helps optimize heart and brain function and strengthens the immune system.

Zinc

Zinc plays an important role in maintaining the immune system, especially in dealing with inflammation. Zinc also plays an important role in the process of growth and development. Zinc deficiency can expose you to various chronic diseases such as cardiovascular disease, cancer, and diabetes which are caused by inflammation in the body.

Manganese

Manganese is an important mineral that plays a role in various chemical processes such as the synthesis of cholesterol, carbohydrates and protein. Manganese also helps support bone mass formation and balance hormones in the body. In addition, manganese helps strengthen the immune system by helping to build antibodies to fight disease-causing germs.

Vitamin A.

Apart from being good for eye health, vitamin A also has an antioxidant effect that can help strengthen the immune system against infection. Substances in vitamin A have been shown to help influence the immune response to foreign substances, including bacteria in the digestive tract.

Vitamin B

B vitamins strengthen the immune system by keeping your digestive system healthy. Vitamin B6 especially can produce antibodies that fight bacteria and viruses that cause disease. In addition, vitamin B6 is also needed to break down protein and cell growth.

Vitamin E

Just like vitamin C, vitamin E can be a powerful enough antioxidant to help the body fight infection. In addition, vitamin E also helps fight natural aging that occurs with age.

Ginseng

Ginseng is widely used as an ingredient that can be used to treat various health problems. The anti-inflammatory properties of ginseng help the body to boost immunity. In addition, ginseng is also believed to be able to get rid of fatigue, has anti-tumor properties, and helps regulate glucose absorption in the body.

Echinacea

Echinacea contains various active compounds including antimicrobials and antioxidants that can help the body strengthen its immune system. Often times echinacea also helps the body fight viral and bacterial infections that cause colds and flu. In addition, various studies have shown that echinacea is proven to be effective as a pain reliever, cancer prevention, anti-inflammatory, and natural laxative.

Selenium

Selenium functions as an antioxidant to prevent cell damage due to free radicals. This mineral can also reduce oxidative stress in the body so that inflammation is reduced and the body's resistance becomes stronger.

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