Is Your Heart Getting These Valuable Nutrients?
Following a regular exercise routine and sticking to a healthy eating plan are great for staying fit.
But you should also consider taking vitamins and minerals to improve your health and protect your valuable organs especially the heart.
Cooking may reduce the level of nutrition available in food. If you have a hectic schedule at work, home or school you may end up missing meals.
Studies have shown that in order to maintain heart health, you have to meet your daily recommended intake of vitamins and minerals.
Here are 4 of the best vitamins and minerals you can take for a healthy heart:
Magnesium is one of the most overlooked minerals in a supplementation program.
Yet, the largest concentration of magnesium can be found in the human heart! Magnesium can be found in the heart’s left ventricle.
Without sufficient amounts of magnesium, your heart will not function properly.
Magnesium acts as a counter balance to having too much calcium.
An imbalance may lead to muscle spasms which can affect the functioning of your heart.
Recommended Daily Intake: 410mg for men and 310mg for women
Food Sources: Swiss Chard, Spinach, Sunflower Seeds, Avocados
2. Folic Acid
Folic Acid is a member of the B vitamin family.
Studies have associated low levels of folic acid with homocysteine, an abnormal by-product of protein which has been linked with stroke, osteoporosis, macular degeneration and blood vessel disease.
Folic acid keeps your heart healthy by removing homocysteine from your blood.
Recommended Daily Intake: 400 mcg for men/ women and 600mcg for pregnant women
Food Sources: Spinach, Liver, Asparagus and Brussels Sprout
3. Vitamin D
Vitamin D is produced in the skin from exposure to sunlight. But global warming has made people less receptive toward regular sunlight exposure leading to deficiencies in vitamin D.
This leads to high blood pressure, diabetes and inflammation which have been linked to cardiovascular disease.
People who have had heart attacks have been found to be significantly deficient in vitamin D.
Recommended Daily Intake: 1,000IU
Food Sources: Salmon, Mackerel and Sardines
Niacin is also referred to as vitamin B3. It is involved in metabolic processes that help convert carbohydrates into energy.
It has also been found to decrease the levels of bad cholesterol and triglycerides and increase good cholesterol levels.
Niacin has also been found to improve blood circulation and reduce the risk of atherosclerosis of hardening of the arteries.
It is a vitamin that is commonly referred to people who are at risk of cardiovascular disease.
Recommended Daily Intake: 16mg for Men, 14mg for Women
Food Sources: Yellow Fin Tuna, Chicken Breast, Turkey, Liver
There are other vitamins and minerals that can help protect our heart such as vitamin C, selenium and calcium.
But these 4 vitamins and minerals are the most important and should be part of your diet and nutritional program.