Good health requires vitamin and mineral-rich diet. You’ll obtain all the vitamins and minerals you need if you eat various foods from the five food groups and maintain a healthy diet. Supplements aren’t necessary for most individuals, and taking too many of them can be dangerous.
Role of vitamins supplements
Every cell in the body is constantly undergoing thousands of chemical interactions. Proteins, lipids, and carbs from food are always broken down by the body’s cells.
These chemical interactions would not be possible without vitamins and minerals. Even though they are necessary for many bodily processes, their presence in the system is minimal.
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If so, what are they?
A balanced diet gives you all the vitamins your body needs. There are a few notable exceptions:
They should take folic acid and may also be encouraged by their doctor to take iron and vitamin D supplements during pregnancy. Vegans may require a B12 supplement, vitamin D, omega-3 fatty acids, and iron supplements. You can buy these supplements from any vitamin & supplements store near you.
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Those with specific health issues
If you overdose on any supplement, it can be harmful. Supplementing your diet with large amounts of vitamin C might lead to diarrhea and kidney stones. Pregnant women should avoid large dosages of vitamin A to avoid congenital disabilities. Vitamin D and E should also be used with caution. In large amounts, minerals can potentially be toxic. Most importantly, there is no proof that supplements of vitamins and minerals improve the health of the vast majority of Americans. Check with your doctor if you’re unsure if you need vitamins supplements.
How to obtain your daily dose of vitamins
Listed here are the vitamins you and your family require:
Vitamin A
In addition to orange fruits and vegetables such as carrots and sweet potatoes, you can receive vitamin A from liver, beef, milk, and eggs. Healthy vision, healthy skin, growth, and development, as well as a solid immune system.
B1 (thiamin)
Fish, pork, yeast extracts (like Vegemite), wholegrain bread, and fortified morning cereals are all sources of vitamin B1 (also known as cobalamin). The neurological system and muscles function effectively because of vitamin B1’s role in releasing energy from meals.
B2 (Thiamine) (riboflavin)
Fortified breakfast cereals and wholegrain bread are good sources of vitamin B2, which you may also find in milk, yogurt, pork, and cheese. Vitamin B2 aids in the breakdown of food for energy.
It’s B3 (niacin)
Meat, fish, poultry, nuts, and yeast extracts are all excellent sources of Vitamin B3. Vitamin B3 aids in the breakdown of food for energy.
B6 (pyridoxine)
Fish, meat, whole grains, and veggies all contain vitamin B6. Blood cell formation and brain function are aided by vitamin B6, which releases energy from protein.
The B12 vitamin (cobalamin)
Meat, fish, eggs, milk, and some fortified breakfast cereals are all sources of vitamin B12. Growth and red blood cell formation might be aided by vitamin B12.
Vitamin C
Citrus, kiwi, capsicums, and potatoes are some of the best sources of vitamin C in your diet. Vitamin C is also found in some milk products. To create collagen, Vitamin C aids the immune system and aids in absorbing iron from the diet. As well as keeping teeth, bones, and gums, cooking depletes foods of vitamin C.
Vitamin D
The majority of the vitamin D we require is synthesized in our bodies when exposed to adequate sunlight directly on our skin. Oily fish, fish liver oils, egg yolks, mushrooms, butter, and margarine contain modest amounts. Vitamin D assists in calcium absorption, essential for strong bones.
Vitamin E
Nuts and seeds, as well as sunflower and canola oils (margarine), provide vitamin E. As an immune system booster and aid in the growth of healthy skin and eyes, vitamin E is an essential nutrient.
Vitamin K
Beans and eggs contain vitamin K, found in green leafy vegetables like broccoli and spinach. Good bacteria also produce vitamin K in your intestines. Helping your blood coagulate is a vital function of Vitamin K.
The word “Folate” comes from the Latin (folic acid)
Wholegrain slices of bread and cereals and green leafy vegetables are good sources of folate. Folate aids protein absorption and the production of new blood cells and DNA. Prenatal folate supplementation can help reduce the risk of neural tube abnormalities. As a result of the cooking and processing, the amount of folate in food decreases.
