The Heart Foundation of Australia is recommending to aim for 2, 800mg of potassium daily, ideally from the whole foods. In the study, people who consumed 3,754mg of potassium per day lowered their blood pressure to pre-hypertension levels after one week.
Vitamin D is important to a good diet; it allows our bodies to absorb the calcium in order to build stronger bones. In the study in The Journal of the American Medical Association found out that taking a daily supplement of 700-800 IU of vitamin D with calcium reduces the risk of bone fractures.
Omega-3 fatty acids have a health benefits; it smoothing your skin and aiding weight loss to boosting mood and relieving the effects of arthritis. The Heart Foundation recommends eating two to three 150g serves of oily fish every week.
A woman needs more vitamin B6 when they get older. Hanjo Hellmann said that when B6 reaches your brain, it facilitates the synthesis of neurotransmitters such as dopamine, which makes you feel calm and happy.
Antioxidants are powerful compounds that can cancel out the cancer-causing, cell-damaging free radicals; it is abundant in fruits and vegetables. Remember that it works when combined, so you need to eat a variety of fresh fruits and vegetables to maximize the benefits of their antioxidants.