Our bodies need a bunch of vitamins and minerals to function optimally, and food sources are always the best way to get them.
If you are eating a balanced diet that includes fruits, vegetables, protein, fiber and some fortified foods like milk and bread, you may get enough of everything and not to worry.
But let’s be honest, are we? It is not easy to eat healthy food. Who among us did not have a few fast food and snacks throughout the night, or continued throughout the entire holiday season on a premium chocolate and egg bottle?
If you have to stop and think about how long you’ve eaten fruit since last time, you will need to add vitamin. This is awesome, we got you. Here are the most important nutrients to make sure you get enough.
1. Beta Carotene
Beta-carotene is one of the antioxidants that convert into vitamin A in the body. You need vitamin A to maintain a strong immune system, healthy eyes and clear skin. Get filled with a diet rich in things like sweet potatoes, green peppers, and carrots (although this won’t improve your night vision, contrary to popular belief).
One note of caution, although eating too much beta-carotene in the form of supplements may increase your risk of certain types of cancer and lung disease, especially if you are a smoker. There is no RDA group for beta-carotene, only for vitamin A (3000 IU for men and 2300 IU for women). This can make it difficult to determine the appropriate strength supplement.
Our body uses calcium to maintain high bone density and prevent osteoporosis. If you’re an older person of a certain age, you’re probably seeing a lot of e-mail spam e-mails urging you to get more calcium lest your bones break to dust. The best sources are dairy products such as milk, cheese and yogurt.
If you hate dairy products, you can still get your RDA from foods like canned kale and sardines. Better? No, we don’t. Go ahead and take a calcium supplement, just tread lightly if you are prone to kidney stones or happen to be a woman over 70. Keep it to less than 500 mg per dose, and take your calcium with vitamin D to improve absorption.
3. Vitamin D
Speaking of vitamin D, when was the last time you went out? This vitamin, critical for bone health, is synthesized in the body after a period of exposure to the sun, and it does not take too long. But doctors now say that many of us are deficient because we spend so much time indoors – at work, at home, or locked in the basement to play Fortnite.
You can get vitamin D in your diet from fatty fish or fortified milk if you don’t want to go out, but feel free to choose a supplement instead. You can ask your doctor to check your levels in any case.
For the sun to actually stimulate vitamin D production, it must be placed 50 degrees or more above the horizon; directly above the horizon is ideal. There are only so many hours in the day when this is the case, then, when you go out makes all the difference.
4. Folic Acid
Folic acid, also known as folate, is an important vitamin B for women who are pregnant or planning to become pregnant. It helps prevent neural tube defects in a growing fetus, but even non-pregnant people do well to have enough. Folic acid is thought to reduce your risk of breast cancer, heart disease, and anemia, the more it keeps your brain sharp as you age.
You can get your folate from foods such as fortified breakfast cereals, citrus fruits, dark green vegetables, legumes, pasta and bread. There is no reason not to rely on a supplement if you can’t get your hands on these foods regularly. Aim for 400 micrograms per day, unless you are pregnant or breastfeeding; in this case, increase the dose to 600 micrograms.
Meat organ, anyone? This is the best food for iron, and you need enough iron for your red blood cells to function properly. When they become disordered, it often results in anemia. But don’t worry, you can also get plenty of iron in your diet through lean meats, leafy greens, seafood, and nuts.
You probably don’t need a daily supplement unless you’re really anemic, pregnant, or just eating sweets. Women who are menstruating may also feel better with a supplement. The RDA for iron varies greatly depending on your age and health status, so it doesn’t hurt to ask your doctor what he or she recommends for you.
Potassium is thought to reduce your risk of heart disease or stroke, and it works in conjunction with sodium to regulate the ideal fluid balance in your body. Unfortunately, many people far too much sodium and not enough potassium in their daily diets. Eat more bananas, leafy greens, raisins and oranges for a better report.
Aim for 4700 mg of potassium per day unless you have a baby on board. In this case, you must increase the dose to 5 100 mg. Supplements can be very helpful if you have difficulty reaching this amount or taking potassium-depleting diuretic drugs for heart disease. It is difficult to overdose, but too much potassium is not good for the elderly, and people with kidney disease.
7. Vitamin K
Okay, so, Vitamin K doesn’t do much, but it’s pretty important. Critical in the process by which blood coagulates, a deficiency could lead to excessive bleeding after an injury. If you’re in a career that uses a lot of knives, liking extreme sports, or having brothers, it’s important to get enough vitamin K.
In your diet you can get it through leafy green vegetables, meat, eggs and cheese. Deficiencies are rare in adults, but fairly common in newborns, so infants generally receive a dose of vitamin K in hospital. A supplement is recommended if you do not receive a daily amount of 120 mcg for men and 90 mcg for women.
8. Vitamin C
Vitamin C is a good thing, and if you don’t get it, you’re likely to go crazy with scurvy. It helps prevent immune system deficiencies, cardiovascular disease, eye diseases, prenatal health problems, and even wrinkled skin. What she doesn’t do is prevent the cold, but you can’t have it all, can you?
Abundant in citrus, berries, broccoli and green peppers, it is not difficult to get your RDA (90 mg for women and 75 mg for men) from food. But there is no harm in taking a supplement if you notice that you are short. Even if you can only reduce the duration of your cold by a day, at least you will come out of the other end with radiant skin and clear eyes.
9. Vitamin E
Vitamin E is an essential antioxidant that protects your cells from free radicals, both inside and outside. This is why many skin products are enriched with things. E strengthens your immune system and can help slow down macular degeneration, if you have it. Find vitamin E in foods such as peanuts, fruits, eggs and leafy green vegetables (sensing a pattern here).
If you want to get your RDA for vitamin E with a supplement, do not take more than 33 IU of the synthetic substance. In excess, it can increase the risk of bleeding into the brain. If you’re worried, remember that slathering it on your skin is also an option.
Multivitamin research has produced mixed results, and there is really no strong evidence that a daily multivitamin reduces the risk of things like diabetes, cancer, or heart disease. However, if your diet is everywhere or if you are too busy to pay much attention to what or when you eat, a multivitamin may be good at smoothing out deficits.
If you choose this route, choose a vitamin that does not provide too much of anything, unless the excess can be easily excreted in the urine (vitamin C, for example). And avoid individual supplements unless recommended by your doctor. Daily multivitamins are theoretically designed to be nutritionally complete.
Conclusion: you should really eat your leafy greens, but we don’t judge if you’ve ever grown out of your childhood aversion to vegetables
With a little research, most of your nutritional needs can be met with a balanced diet of foods that you can tolerate, but it is not uncommon to become deficient in something for one reason or another.
If you have been ill, insanely busy, or just difficult, supplementing your diet with these ten essential vitamins and minerals can help you feel much better.