Which vitamins are essential for good health

In a plan to maintain well-being and which aims to safeguard health, a diet with the basic nutrients It will be essential and irreplaceable.

For this mission, the key is to incorporate those vitamins, minerals and other essential components into everyday dishes.

What are the guardians of good health? Here is the summary published by the Noticias en Salud website.

Vitamin A

It helps strengthen the immune system and protect eyesight. It also promotes the good condition of the skin. Carrots, peppers, mangoes and peas are great natural sources.

Iron

An excellent ally for health. Fundamental to avoid anemia and one of the responsible for good growth and development of the body. How to embed it? Red meat, green leafy vegetables, especially spinach, and legumes contain this mineral.

Potassium

It is an electrolyte that defends the body against situations such as hypertension or diabetes. It also helps regulate heart rate and strengthen nerves. Tomato is one of its main sources and easiest to consume. It is also found in avocados, spinach and sweet potatoes.

Vitamin D

It intervenes in strengthening bones, as it helps the body absorb calcium and phosphorus. Furthermore, it strengthens the immune system and participates in the prevention of certain diseases.

Small daily doses of sun exposure increase its levels. Salmon, tuna, mushrooms, eggs also contain this vitamin.

Omega 3

It helps keep cholesterol at healthy levels and reduces the chances of cardiovascular disease. It also prevents depression. It is mostly found in fatty fish, nuts and canola oil.

Vitamin B12

It is essential for the formation and growth of red blood cells, helps keep neurons healthy, and prevents some types of anemia. The recommendation to include it is to incorporate dishes based on lean red meat, fish, eggs and beef liver. Another tip to strengthen your intake is to consume milk and other dairy products daily.

C vitamin

Excellent antioxidant and protector of the immune system. Strengthening the consumption of citrus fruits, tomatoes, broccoli and cabbage will help to reach their optimal levels.

Nutritionists agree that a varied diet is sufficient to maintain optimal levels. in exchangeio, in specific situations a healthcare professional will indicate which food to reinforce or if it is necessary to resort to a supplement.