Want to Gain Weight? Try These Vitamins and Minerals

November 6, 2008 0 Comments

Vitamins For some people, just increasing the portion of food is not enough to gain weight. They also need the intake of vitamins and minerals to increase body weight to form energy, build body tissues, and maintain a stable weight.

What are some examples of these vitamins and minerals? Can you get it from your daily diet or just from weight gain supplements ?

Vitamin B complex

B complex vitamins have many roles in energy metabolism in the body.

Each type of B vitamin also has its function, such as converting fat and carbohydrates into energy or breaking down protein into amino acids.

A deficiency in one of the B complex vitamins can affect the function of the other B vitamins. Vitamin B12 functions to convert protein and fat into energy, but it needs vitamins B6 and B9 to work properly.

As a weight gain vitamin, the vitamin B complex maintains the balance of fat, protein, and carbohydrate metabolism.

So, the body can convert these nutrients into energy and not just store them as fat.

Foods that are a source of vitamin B complex include:

  • grains such as rice and wheat,
  • milk and its products,
  • mutton or beef,
  • seafood,
  • egg,
  • green leafy vegetables,
  • nuts, as well
  • fruits such as bananas, grapes, and watermelon.

Vitamin D

According to a study in the journal Annals of Agricultural and Environmental Medicine, vitamin D deficiency is thought to play a role in obesity. The reason is, people who have more fat tend to be deficient in vitamin D.

Researchers are not completely sure of the relationship between vitamin D and obesity, but what is clear is that vitamin D has an important role as a weight gainer.

In addition to supporting the formation of energy, other studies have also shown that vitamin D helps control sugar and reduce insulin resistance.

Therefore, vitamin D is not only important for healthy people but also people with diabetes.

The main source of vitamin D is sunlight, but you can also get it from:

  • high-fat fish such as salmon and mackerel,
  • fish oil,
  • beef liver,
  • egg yolks, as well
  • milk, dairy products, and cereals fortified with vitamin D.

Iron

Not only vitamins, but you also need weight gain minerals. One example is iron which plays a role in energy metabolism, growth, and body development.

The main function of iron is to bind oxygen in red blood cells. If you are deficient in iron, your red blood cells can’t deliver enough oxygen to your muscle tissue and the rest of your body.

Muscles that are deprived of oxygen are unable to burn fat into energy effectively. Plus, low iron levels also interfere with the smooth metabolic processes in the body.

So, in addition to supplementing your vitamin needs, you also need to meet this weight gain mineral intake from:

  • Red meat,
  • nuts,
  • dried fruit,
  • chicken liver, dan
  • foods fortified with iron.

Magnesium

Magnesium is an important mineral that helps the function of more than 300 kinds of enzymes in the body. These enzymes have a variety of functions, from controlling blood sugar to helping the body make protein.

Without adequate intake of magnesium, chemical reactions that produce energy in the body cannot occur. In addition, the process of forming proteins and body tissues can also be disrupted by it.

Magnesium may even help other weight-gain vitamins function. You can get this mineral intake by consuming:

  • green leafy vegetables such as spinach and katuk,
  • nuts,
  • grains,
  • wheat flour, as well
  • fortified cereals with magnesium.

Realize Affluence by Implementing to Maintain a Healthy Body

September 13, 2008 0 Comments

Healthy When we fall sick, most of us may realize that we have not made enough effort to maintain our health so that we can get sick. It is important to maintain a healthy body so that we can do activities optimally. Especially during a pandemic, maintaining a healthy body demands attention and effort that is many times greater than before.

How to maintain proper body health focuses on providing the body with what it needs and avoiding things that risk impairing its function.

Maintaining a healthy body doesn’t always have to be expensive. Curious about what we can do so that our health is always maintained? Find out how to keep a healthy body right here!

Set Bedtime

The easiest way to maintain health as well as the most often forgotten is to set hours of sleep or rest time. It seems so trivial that many people misinterpret the correct need for sleep.

So far the advice that many of us may hear is to sleep at least 8 hours a day. However, is it true that sleeping 8 hours means that we can sleep at any time as long as we fulfill the number of 8 hours? Is staying up until dawn and then replacing it with up to 8 hours of sleep, the same quality as sleeping through the night?

Staying up all night or staying up all night and then changing sleep during the day will disrupt the body’s cycle. The impact can be severe on a healthy body. A person who lacks sleep or has a messy sleep cycle has a higher risk of suffering from hypertension, stroke, heart disease, obesity, and diabetes.

To maintain health, start building a disciplined bedtime. Set a maximum awake limit at 10 pm and make it a habit to wake up in the morning before sunrise. That way, the body system returns to its natural pattern which is certainly healthier.

Reduce Sugar Intake

Sugar is one source of the disease that is often not realized. Excessive sugar consumption can trigger various diseases ranging from obesity, diabetes, impaired kidney function, and liver, to mental health. The American Heart Association limits it to a maximum of 9 teaspoons per day or 150 calories for men and 6 teaspoons or 100 calories for women.

The problem is, sugar has a thousand faces. Not just granulated sugar that is often used to sweeten food. Sugar is also contained in fruits and processed foods such as bottled sauce, corn sugar, white rice, honey, and malt. In addition, all substances called fructose, lactose, glucose, maltose, sucrose, and dextrose also contain sugar.

To maintain body health in the long term, we need to change our diet by reducing sugar intake. One easy way is to increase the consumption of vegetables and reduce the consumption of flour. And gradually reduce the sugar in our regular dishes or drinks.

Take a walk

The body needs to exercise regularly so that health is more awake—no need to bother looking for what sport. We can get used to exercising by doing regular walking for at least 15-30 minutes per day. Easy and cheap!

According to the National Institute of Diabetes and Dental & Kidney Disease. Getting used to walking about 6 kilometers per hour with a travel time of 30 minutes, can reduce our risk of developing type 2 diabetes.

Not only that, regular walking can help us avoid the risk of pancreatic cancer, osteoporosis, stroke, and heart attack. And reduce the risk of Alzheimer’s, and so on.

Well, one of the things that will also really help a person’s peace of mind is when his financial condition is under control. We can minimize the risk of financial shocks by having adequate insurance protection as needed. With the presence of health insurance. For example, we don’t have to worry about costs if at any time we need medical care. Insurance will cover the costs, while we simply focus on premiums whose value is certain.