6 NUTRITION BENEFICIAL TO OUR BODY

Each person must want to have a healthy heart, lower cholesterol levels, high endurance and smooth digestion. Here are the beneficial nutrients that can complement basic food and helps your body's performance.

CalciumCalcium has many important roles, including lowering high blood pressure, cardiac work and help build strong bones. Unfortunately, according to the Dietary Guidelines for Americans, most people do not meet the requirement of calcium it needs. Both men and women also are at risk of osteoporosis and thus require more calcium.
The best source of calcium is from foods such as milk, cheese and yogurt. Other sources of calcium are dark green vegetables, orange juice, bread, waffles and soy milk.
How much amount of calcium you need? Adults aged 19-50 have to meet the needs of 800 mg of calcium per day (adjust to the nutritional adequacy rate of Indonesia). Do not forget to eat enough vitamin D plays an important role in calcium absorption.
FiberYou probably already know that fiber can help our digestive process. These nutrients also help fight disease, and lowers the risk of high cholesterol, heart disease and diabetes.Wheat and foods such as breads, cereals and yogurt are good sources of fiber for heart health.
How much fiber do you need? To combat disease and help digestion, the Institute of Medicine recommends that adults consume 14 grams of fiber for every 1000 calories of food you eat. But the consumption of fiber should be done slowly because of too much consumption of fiber and can quickly cause stomach bloating and diarrhea.

Omega-3Omega-3 has a range of benefits such as helping to increase good HDL cholesterol, and lowering the bad LDL cholesterol, also lowers the risk of heart attack and stroke. Foods that are rich in omega 3 ie fish, eggs, bread, milk, soy milk and cereal. Omega 3 itself consists of three types, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies are more easily consume EPA and DHA.
How much Omega-3 do you need? American Heart Association recommends people with coronary heart disease for menngonsumsi 1 gram of EPA + DHA per day. To live healthy, you can meet the needs of Omega 3 fish simply by menonsumsi 2 times a week.
Phytosterols and stanolsPhytosterols and stanols can help you reduce cholesterol in the blood, and phytosterols may reduce the risk of coronary heart disease. Fitosterols and stanols are found naturally in grains, vegetables, fruits and nuts.
How much phytosterol you need? National Cholesterol Education Program recommends consumption of 2 grams of phytosterols and stanols every day for people with high cholesterol levels.
ProbioticsProbiotics are live microorganisms which are very similar to beneficial microorganisms that live in our intestines. Although still in early studies, some supporting evidence that probiotics can be beneficial to assist in overcoming problems in the intestines, diarrhea, or certain infections. Well-known source of probiotics is yogurt, but it can be found in juice or soy milk beverage.
How many probiotics do you need? The effectiveness of probiotics are still being studied.If you need a probiotic, consult your doctor and read package labels carefully.

Vitamin DThe best way to get vitamin D is by walking 10-15 minutes in the sun several times a week. Level of skin pigmentation, season and geographical location may limit the amount of vitamin D that your body can be produced. For this reason, you need a vitamin D-containing foods such as milk, yoghurt and fruit juices.
How much Vitamin D you need? Current recommendations for vitamin D is 200 international units (IU) for you are aged under 50, and two time for your aged 51-70.Vitamin D needs increase to 600 IU for people over age 70 years, as more and get older, your skin is less efficient in producing this vitamin.
Beneficial nutrients over the course will not work properly if the staple food that you eat are not healthy. Complete your daily diet with balanced nutrition and rich in vegetables and fruits. To maintain health, of course, do not forget to exercise regularly furnished.