Leafy green vegetables contain essential vitamins.
Adult men and women have specific vitamin and mineral requirements to maintain optimal health. These needs are different for children and teenagers. Vitamins and minerals work with enzymes and compounds in the body to create tissue, produce energy and eliminate waste products. A lack of proper vitamins and minerals for the adult body can result in conditions such as scurvy.
Calcium
Calcium is an essential vitamin that is part of many body functions, including the health of bones and teeth. The recommended daily allowance for adults is 800 to 1,200 mg. When adults do not consume enough calcium, the result can be osteoporosis, which means weakening of bones. In addition to taking calcium in supplement form, eat dairy products and leafy green vegetables to achieve the required calcium in your diet.
Iron
Iron is a mineral that is found in meat, nuts, pumpkin seeds and dark, leafy green vegetables. Iron is responsible for proper functioning of the immune system. An iron deficiency can cause anemia, depression and fatigue. However, as the body easily stores iron, too much iron can be toxic. The recommended RDA for most adults is 18 mg of iron daily.
Selenium
Selenium is a mineral that is needed by the adult body. The adult RDA of selenium is 50 to 75 mg. It is an antioxidant that is valuable in the prevention of heart disease. Other benefits of selenium are that it can treat acne and may even increase sperm count in men. High doses of selenium should be avoided as it can be dangerous. The supplements come in capsule and tablet form. Food sources of selenium are plants grown in soil that is rich in selenium, as well as fish.
Zinc
Zinc is critical to the adult body as a powerful immune booster. It fights against bacterial and viral infections. Zinc is also necessary for would healing and liver detoxification. Zinc supplements come in pill, capsule and lozenge form. The recommended adult RDA is 12 to 15 mg per day. Excess zinc in the system can be toxic. Food sources of zinc include nuts, red meat and oysters.
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