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A balanced diet should provide the values for each of these nutrients. However, it is essential to know the most important nutritional combinations so that we can harvest them each better.
Nutrients work better in pairs than alone, according to the American Health Beat publication of the School of Medicine.
Vitamin D and Calcium
Calcium strengthens bones, teeth, participates in nervous processes and muscle contraction. Vitamin D is responsible for the absorption of calcium and phosphorus, thus regulating absorption in the small intestine
. This double is essential and must be consumed daily because the two nutrients are not cumulative in the human body. According to the World Health Organization (WHO), an adult should consume 1,000 mg of calcium and 400 IU (10 mg) of vitamin D.
An elderly person should take at least 1,200 mg of calcium per day and eat about 600 IU. 15mcg) of vitamin D.
Sodium and potbadium
They are essential for muscle contraction and are part of a mechanism called sodium-potbadium pump. Sodium is consumed on a large scale and no one should have trouble achieving the indicated 2,000 mg of this nutrient.
However, potbadium must be ingested in a proportion almost three times greater than that of sodium. The amount indicated for an adult is 5000 mg of the nutrient. It should not be difficult to achieve this by eating a variety of fruits and vegetables.
Today, the processed food and fast food sector has reversed the situation, according to the Ministry of Health, the Brazilian consumes about 12 grams of salt a day.
Studies show that potbadium also plays a key role in the regulation of blood pressure and helps the kidney to excrete excess sodium in the blood
Vitamin B12 and Folic Acid
] These two B vitamins , respectively B12 and B9, participate in the synthesis of complex protein chains and badist in cell reproduction, playing an important role in cell replacement.
Folic acid (B9) is also important. to maintain hair health and skin, it is commonly found in green vegetables, legumes and beans. Vitamin B12 is a specific nutrient for animal foods, which people on a vegan diet must supplement.
The indicated amount of vitamin B12 is 2.4 mg per day and that of folic acid B9 is 400 days. The deficiency in these two nutrients can result in the appearance of a type of anemia that causes mild tingling and memory loss.
Zinc and copper
Copper and zinc compete for the same mechanisms of absorption in the small intestine. Excess zinc in the blood can lead to copper loss and nutrient deficiency
The interaction of the two nutrients has been tested as part of a treatment for macular degeneration , a disease that leads to blindness. The administration of both nutrients showed a return of the symptoms of the disease.
Patients were treated with pills containing 80 mg of zinc, enough to cause copper deficiency and also 2 mg of copper.
Niacin and Tryptophan
Niacin is also called vitamin B3. Adult humans should consume about 15 mg of this vitamin that is found in leafy vegetables, garlic, poultry meat such as turkey and chicken. Tryptophan is a precursor and a source of niacin.
Vitamin B3 is responsible for the synthesis of hormones such as melatonin and bad hormones, while tryptophan synthesizes serotonin and cortisol. Vitamin B3 deficiency can cause diarrhea, severe allergies and dementia.
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