The vitamins and minerals are essential for a healthy body , the heart is a vital organ that we must provide the nutritional requirements you need. Here we are going to tell you the vitamins for the heart that you should include in your diet.
Vitamins for the Heart
Benefits: all the vitamins of group B are essential for the proper functioning of the heart and overall health. The complex of 8 B vitamins affect the functioning of the brain, the health of the skin, eyes, hormonal balance and mood.
Studies indicate that B vitamins reduce the risk of heart disease such as a stroke, in fact, it directly affects an amino acid called homocysteine, which is present in the blood and greatly increases the risk of heart problems.
Foods containing Vitamin B: the main source of vitamin B is found in proteins of animal origin, sardines is the food that has the most B vitamins (B1, B2, B3, B9 and B12), along with salmon ( B1, B2, B3, and B6).
You can also find it in derivatives such as eggs, milk, whole grains, legumes such as lentils, beans, chickpeas, soybeans and beans.
See Also: Vitamins that Your Skin Needs to Look Radiant.
Benefits: recognized for its antioxidant power in the body, that is, it fights free radicals, antioxidants delay the aging of the body, also fight bad cholesterol along with vitamin E.
Foods that contain Vitamin C: fruits are rich in vitamin C, especially strawberry, kiwi, grapes, papaya and oranges, also vegetables such as red paprika, broccoli and parsley.
Benefits: essential to control cholesterol levels in the body, it is a vitamin that helps improve the overall health of the heart, in fact, it is necessary in the diet of people with heart problems, since its main function is to protect the arteries and the heart.
Foods containing Vitamin E: green leafy vegetables such as spinach and broccoli, nuts such as almonds, peanuts and hazelnuts, vegetable oils such as sunflower oil, soybean oil or wheat germ oil and sunflower seeds.
Minerals Essential for the Heart
Benefits: The Journal of Nutrition magazine published a study that showed in 34% of people who raised their magnesium consumption, the risk of death from cardiovascular diseases was reduced.
And it is that this mineral helps reduce blood pressure, maintains the normal function of the nerves of the heart and muscle mass, regulates blood sugar levels, improves endothelial function and helps inhibit platelet aggregation.
Foods containing Magnesium: whole wheat bread is an excellent source of magnesium. Also sunflower seeds, spinach, dark chocolate, nuts, especially almonds.
Quinoa, oats, bananas and legumes such as lentils, chickpeas and beans have magnesium.
Benefits: this mineral protects the heart while helping to reduce hypertension.
It also acts as an antioxidant preventing damage to body tissues such as blood vessels.
Selenium also enhances its function when it acts with vitamin E.
Foods containing Selenium: red meat and fish are an excellent source of selenium, along with seafood, tuna, liver and chicken.
Also whole grains, wheat germ, wheat flour, mushrooms, garlic, vegetables and Brazil nuts.