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[Personaltrainer]

Supplement Guide To Vitamins And Nutrition

You can exercise for as much as you can but if you do not have
a balanced diet, it would be all for nothing. In order for one
to become a healthy individual, he must have the right intake of
food on a daily basis. It is important that he knows what the
important vitamins and minerals are. There's also an advantage
if he knows what specific nutrients can be found in a particular
food.

1. Calcium
Calcium is the most abundant nutrient in the body. It has
important functions. A majority of it is stored in the teeth and
the bones. That alone shows that calcium supports the structure
of the human body. Some can be found in the muscle, blood and
the fluid in between the cells.

Calcium is needed for the muscles and blood vessels to contract
and expands. It also helps in secreting the enzymes and hormones
by sending the messages all over the nervous system. There must
be a constant level of calcium in the tissues and the body fluid
in order for the person to function effectively.

Calcium can be found in yogurt, sardines, cheese, milk, tofu,
orange juice, salmon, pudding, spinach and turnip.

2. Chromium
Chromium is a mineral that enhances the insulin action in the
body. It is a hormone that is critical to the storage and
metabolism of fat, carbohydrates and protein. It is an active
ingredient in the glucose and is directly involved with the
metabolism process of fat, carbohydrates and protein.

Chromium can be found in broccoli, grape juice, muffins,
potatoes, garlic, basil, beef cubes, orange juice, turkey
breast, wheat bread, red wine, apple, banana and green peas.

3. Folate
Folate is water-soluble Vitamin B and is the synthetic form
found in added and supplemented fortified foods. It helps
produce and maintain the new cells in the body. It is
responsible for the cell division and growth like that of the
infancy and pregnancy stages. Folate is required to produce DNA
and RNA which are the cell's building blocks.

Folate can be found in breakfast cereals, beef liver, cowpeas,
spinach, asparagus, rice, spinach, green peas, broccoli,
avocado, peanuts, lettuce, wheat germ, tomato juice, orange
juice, turnip, bread, eggs, cantaloupe, papaya and banana.

4. Iron
Iron is one essential to human beings because it integrates the
enzymes and protein which maintain good health. This also
transports the oxygen to the parts of the human body. If there
is a deficiency in the oxygen storage to the cells, this could
result to poor functioning, fatigue and decreased immunity. Too
much iron can lead to toxicity and death.

Iron can be found in chicken, oysters, beef, clams, turkey,
halibut, crab, pork, tuna and shrimp.

5. Vitamin A
Vitamin A play important role in bone growth, vision, cell
division and reproduction. It helps in regulating the immune
system which fights off and prevents infection by destroying the
harmful virus and bacteria. It also helps the mucous membranes
and the skin to function as a barrier.

Vitamin A can be found in liver, milk, cheese, carrots,
spinach, kale, vegetable soup, cantaloupe, apricots, papaya,
mango, oatmeal, peas, tomato juice, peaches, pepper.

6. Vitamin B12 helps in maintaining the red blood cells and
nerve cells. It is also needed to produce DNA because it
contains metal cobalt.

Vitamin B12 can be found in fish, poultry, eggs, meat, milk and
liver.