Supplements can be used to get the recommended daily amount of vitamins and minerals you need for a healthy body. While it’s best to get your vitamins and minerals through a balanced diet, a supplement can give a boost. inch to your body.
According to the Cleveland website, vitamins play a vital role in our bodies. We need vitamins to break down macronutrients such as carbohydrates, fats and proteins, and to help the body function.
What vitamins should you take daily?
People can take supplements if they know they are deficient in a certain food group. Others may take supplements for antioxidant benefits or because they know they are not eating fruits and vegetables. Some people may have a real deficiency.
Everyone’s vitamin needs are different, so it’s a good idea to talk to your doctor or dietitian before you start taking a supplement. They can help you decide which products to take or if you should take any. can also tell you if everything is fine. The supplement will interact badly with the medications you are taking, which can cause health problems.
Vitamins and their benefits
Here are the vitamins and minerals you should consider taking.
Vitamin A is a fat-soluble vitamin also known as retinol. The RDA for vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is found in many dairy products and in yellow or orange fruits and vegetables.
Fruits like cantaloupe, mangoes and apricots are good choices.”
Maintains normal brain and memory functions.
Necessary for the normal metabolism of carbohydrates, proteins and fats.
It improves cholesterol by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
Reduces the risk of heart disease.
Reduces the risk of stroke.
Essential for the normal production of blood cells and the functioning of the nervous system.
Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue development. The RDA is 90 milligrams for men and 75 milligrams for women. Vitamin C is found in many fruits and vegetables.
Vitamin C helps protect your cells from free radical damage.” “It is also used to help produce collagen in your body.”
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) rays. Besides sun exposure, vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk, and cereals. alternative when this is not the case A person receives enough UV light.
Vitamin D deficiency is very common and doctors can test your vitamin D levels and sometimes they are low enough that people need a prescription dose of vitamin D.”
Benefits of Vitamin D:
It affects the function of immune cells.
Maintains the functions of the nervous system.
Essential for bone health.
Regulates blood calcium and phosphorus levels.
Vitamin E is an important vitamin for organ function. You should take 15 milligrams of it daily. Sources of vitamin E include vegetable oils, avocados, spinach, seeds, nuts, and whole grains.
Vitamin E has the antioxidant benefits of keeping your immune system strong, but it can also help dilate blood vessels and prevent blood clots. »
Benefits of Vitamin E:
Protects cells from damage caused by toxins.
Maintains muscle function.
Reduces the risk of cancer.
Reduces the risk of heart disease.
Reduces the risk of Alzheimer’s disease.
Vitamin K is necessary for blood clotting. The recommended dietary allowance for vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is mainly found in green leafy vegetables.
Vitamin K also plays a role, along with calcium, in maintaining the health of your bones. »
Calcium is a mineral necessary for the healthy development of bones. The recommended dietary allowance for calcium is 1,000 milligrams for men and women ages 19 to 51; For women 51 and older and men over 70, it increases to 1,200 milligrams per day. Most dairy products like milk, cheese and yogurt are good sources of calcium. Spinach and soy are also rich in calcium.
Iron helps carry oxygen in the blood, and iron deficiency can lead to a weakened immune system and fatigue. Men and women should consume between 8 and 18 milligrams of iron daily. Iron is found in red meat, leafy green vegetables and legumes.
Anyone who is vegetarian or vegan is at risk for iron deficiency. Although there are many plant-based sources of iron, you don’t absorb it very well. The amount of fiber in a vegan diet can block iron.
Zinc is only needed in small amounts. The RDA for men is 11 milligrams and 8 milligrams for women. Red meat and poultry are good sources of zinc, as are beans, nuts, and whole grains.
Zinc helps boost your immune system and can prevent infections such as pneumonia.”