Although a balanced diet is the best way to get vitamins, most people don’t stick to food menu with complete nutrients. According to diet experts, it is important to obtain as many vitamins from our diets as possible by simply shifting our eating pattern to include the recommended servings of fruits and vegetables.
According to diet experts, it is important to obtain as many vitamins from our diets as possible by simply shifting our eating pattern to include the recommended servings of fruits and vegetables.
The vitamins and minerals mentioned below are fundamental for our body to function effectively and while replenishing with a multivitamin is recommended, experts say it’s not absolutely necessary to rely on supplements to meet our needs, rather a diet meal per day should cover it.
10 Vital Nutrients, Vitamins & Minerals
Vitamin A
Besides boosting the vision, the Vitamin A support the immune system, reproductive system and cell health. There are two forms of this vitamin A – retinol (preformed vitamin A) and carotenoids (provitamin A).Food source includes dairy, fish, meat, dark-coloured fruits and vegetables like carrots, broccoli, cantaloupe, and squash. It also comes in supplements, liver and fish oils, as well as palm oil, algae, and fungi.
Vitamin E
Vitamin E is a fat-soluble vitamin for good skin and hair. As the body is constantly exposed to dangerous free radicals from air pollution, ultraviolet radiation, Vitamin E is critically essential on daily basis and as healing antioxidants to keep our cells from mutating and causing chronic disease.Food sources of Vitamins E include nuts, seeds, vegetable oil, green leafy vegetables, fortified cereals, as well as supplements – which experts warn against high doses.
Some research has linked high-dose vitamin E with an increased risk of death from any cause.
Vitamin B6
This nutrient is essential for cognitive development and helps the body make serotonin, norepinephrine and aiding the formation myelin around our nerves – all which are chemicals that help the brain send signals.
Insufficient vitamin B6 in the body can lead to problems in the nerves, skin, and circulation.
Symptoms of Vitamin B6 deficiency include breast pain, depression, and anxiety but these can be eased by taking some vitamin B6.
Besides the supplement, food source includes cereal, legumes (beans or peanuts) vegetables, milk, cheese, eggs, and meat, highest in fish, beef liver, organ meats, potatoes, and starchy vegetables.
Vitamin B12
This is usually found in the animal products and since our bodies can store up to a couple years’ worth of vitamin B12 in our livers, not everybody needs to take it every day – only strict Vegetarians.
This vitamin is rarely found in plant foods except for vitamin B12 fortified cereal. Vitamin B12 binds to the proteins in our food and can be found in fish, shellfish, meat, eggs, and dairy products.
Symptoms of low levels of vitamin B12 include fevers and sweating.
Folate
This B vitamin group is crucial for everyone, not just the pregnant ladies. Folic acid decreases the amount of homocysteine (used to evaluate the risk for heart disease, the lower, the better) in the blood.It is also vital for the health of unborn babies, hence women considering becoming pregnant need to ensure that they are taking in enough folic acid daily.
Food source includes leafy green vegetables, fruits, nuts, beans, dairy products, poultry, meat, eggs, seafood, and grains. It is also available in vitamin B supplements and in multivitamins.
Vitamin C
Like some other nutrients the human body can not produce vitamin C. Found mostly in certain fruits and vegetables, this anti-oxidant can best be obtained when the food source is eaten raw.
Besides preventing cold or flu, Vitamin C is also vital to forming collagen – a compound in your skin that keeps it elastic and young-looking.
Vitamin D
Vitamin D is needed for healthy bone development and is normally added to calcium supplements because it helps our bodies be able to absorb the calcium. Lack of vitamin D will lead to weak, brittle bones and pain.
Since it is not easily gotten from food, vitamin D supplements (fish oil supplement) or exposure to the sunlight remains the fastest option for getting a sufficient quantity.
However, it is found in some fatty fish like salmon or tuna, as well as beef liver, cheese, and egg yolks. Processed food beverages, milk and cereals are now fortified with vitamin D as well.
Magnesium
The body needs a sufficient amount of magnesium to keep our muscles and nerves working. It also helps to control blood sugar levels and blood pressure.
Magnesium is easily obtained from foods like green leafy vegetables, nuts, seeds, and whole grains. Research has shown that when we eat magnesium-rich foods, our bodies will absorb about 30 to 40 percent of the mineral.
The daily requirement for adults who decide to take Magnesium supplement is 270 to 400 milligrams, but experts advise you take it with food to avoid diarrhoea.
Calcium
Getting enough calcium is especially important for kids, as they won’t reach their full adult height if they’re deficient.
This mineral is the most abundant nutrient in our bodies and has always been famous for protecting our teeth and bones. But that’s not all, it has been linked to protecting against cancer, diabetes, and high blood pressure.
Since most people can get enough calcium from food, the supplement is only recommended for those who are vegetarians, lactose intolerant, taking steroids, have celiac or osteoporosis.
Iron
This mineral is needed daily for the body to develop new red blood cells and lack of Iron causes anaemia – a feeling of tiredness and short of breath; learning problem and intestinal infections.Iron is found in animal products like lean red meat, chicken, turkey, and fish. Women are advised to obtain 10 to 15 milligrams of iron supplement preferably in an empty stomach (except those with a sensitive stomach).
Women who are pregnant especially need to make sure they are taking an iron supplement or getting enough from their diets. Our blood volume grows when we’re pregnant, so we’ll need more iron to keep up and give the baby a healthy environment.
Also, pregnant women especially need to make sure they are taking an iron supplement or getting enough from their diets. This is because their blood volume grows, hence the need for more iron to keep up and give the baby a healthy environment.