A Few Interesting Facts About Vitamins
- Vitamin A is derived from carotenes present in various foods and alpha-carotenes are the richest sources of vitamin A.
- The fat-soluble vitamins, A, D, E & K, can be stored in the body fat and can be utilized for the body metabolism as and when required.
- Whereas the water-soluble vitamins, B & C, cannot be stored in the body for too long and any excess is excreted in the urine, thus necessitating the regular intake of these vitamins.
- Smoking just one cigarette can destroy vitamin C equivalent to that contained in one Orange fruit.
- A High dose of Iron supplements can interact with antibiotics and make them less effective in fighting infections.
- High doses of vitamin B6, which is used to combat premenstrual tension, can cause nerve damage.
- Over dose of Vitamin A during pregnancy can harm the unborn child.
Daily Vitamin Requirement Chart
Worried about vitamin deficiency? Are you taking too many vitamins pills in a day?your daily recommended multivitamin requirement, its sources and the symptoms of its deficiency.Vitamins like minerals are necessary for normal growth and healthy maintenance of our body. thirteen essential vitamins and they are divided into two categories, water-soluble and fat-soluble vitamins.
A Closer Look At Trace Minerals
A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.
Trace minerals carry out a diverse set of tasks. Here are a few examples:
- Iron is best known for ferrying oxygen throughout the body.
- Fluoride strengthens bones and wards off tooth decay.
- Zinc helps blood clot, is essential for taste and smell, and bolsters the immune response.
- Copper helps form several enzymes, one of which assists with iron metabolism and the creation of hemoglobin, which carries oxygen in the blood.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity.
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Why Take A Supplement
Speaking with our experts, we found that they agree there are plenty of groups of people who could benefit from a supplement regimen. “With a huge increase in chronic disease and ill health, medication use, and poor dietary choices, we are seeing many individuals lacking basic nutrition from food,” says nutritionist Amanda Henham of Vaga Nutrition. “Therefore a need to supplement while implementing small and incremental healthy changes may be required.”
Dr. Scott Schreiber, a rehabilitation specialist, explains to his patients that it may not be possible to receive all our vitamins from food because of the soil they’re grown in. “With the current state of our soil, I recommend a combination of organic whole foods and a daily multivitamin supplement.” Registered dietitian Danielle Omar agrees. “Farmland soil is depleted of important vitamins and trace minerals, and our food sometimes travels thousands of miles to reach us,” she says. “So once that kale reaches your dinner table, it may be well over a week old and vital nutrients are quickly dissipating.”
The following slides provide details on certain crucial vitamins you need to consume every day. After you get through the list of vitamins, keep reading! We’ll answer some burning questions about which foods to eat to get certain vitamins, as well as why sometimes food isn’t enough.
Vitamin And Mineral Deficiencies And Supplements
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.
Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:
- pregnant women and women who are breastfeeding
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When To See A Doctor
The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. In general, if you have any of these symptoms, you should contact your doctor:
- You are losing your hair.
- You feel weak.
- You are often tired, even when you get plenty of sleep.
- You have cracks in the corners of your mouth.
- You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks.
- Your vision is getting worse, especially at night.
- You have dry eyes.
- You are having panic attacks.
- You have tingling or numbness in your hands and feet.
- Your gums bleed.
People At Risk Of Vitamin D Deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
- are not often outdoors for example, if they’re frail or housebound
- are in an institution like a care home
- usually wear clothes that cover up most of their skin when outdoors
If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.
You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.
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Essential Supplements For Women
Its not enough to slather on sunscreen, moisturizer and the latest anti-wrinkle cream in the quest for a more youthful look. You need protection on the inside too. Check out these seven super nutrients that every woman should consider…1. Calcium: The Bone BuilderCalcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods. Typically, a little more than 1% of a womens body weight is calcium, which certainly helps us understand why we consider it so important. Why is calcium important? Almost all your bodys calcium is found in your bones and teeth. And since women are four times more susceptible to osteoporosis than men, getting enough is essential for lifelong bone health. The remaining 1% is critical because calcium plays a role in heart and muscle action, blood clotting and normal cell function. Who needs it?All adult women, especially the following:
- Teens or young women, because as much as 90% of adult bone mass is achieved by age 18. Peak bone mass usually occurs in the late 20s.
- Women older than 30, because they typically lose bone mass and strength.
- Menopausal and postmenopausal women, because bone loss tends to accelerate as the body produces less estrogen.
- Women who dont eat fish several times a week.
- Women at increased risk of cardiovascular disease .
- Pregnant and nursing women to enhance brain development of their baby.
- Overweight women with joint tenderness.
How much should you take?
Coconut Water For Extra Hydration
Suggested portion: 1 cup of coconut water
Your morning smoothie will provide a dose of hydration, but dont stop there. Keep drinking plenty of water throughout the day to help your body process all of these nutrients!
In addition to regular ol water, switch things up by sipping some coconut water. It contains antioxidants, electrolytes, and nutrients such as potassium, magnesium, vitamin C, and calcium.
Important: Check the label of the coconut water before you buy to see what percentage daily value of nutrients it contains as the amounts vary quite a bit brand to brand. Trader Joes Organic King Coconut Water is a great option, containing 18 percent DV of potassium, 120 percent DV of vitamin C, and 8 percent DV of calcium.
Throughout the rest of the day, try to aim for 8 glasses of water. But if your lifestyle has you sweating , drink even more.
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Types Of Minerals And Their Functions
There are hundreds of minerals they are usually classified as either major or trace minerals.
Although the amount you need differs between minerals, major are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium.
Trace minerals , although equally important to bodily functions are required in smaller amounts. Such as iron, zinc, copper, manganese, and iodine selenium.
Some of the important minerals to keep us healthy are listed below.
Daily Vitamins In Your 30s
At this age your body is protecting itself from current and future diseases while keeping all its systems functioning efficiently.
For example, in your 30s, the elasticity and overall health of your skin depends on your intake of vitamins A and E.
- Your immune and nervous systems are optimized thanks to the B vitamins, vitamin C, and magnesium.
- Additionally, your bodys healthy function is improved thanks to zinc, vitamin A, and iron, while phosphorus and calcium ensure that your cells are replenished and restored.
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What The Science Shows
Dietary supplement is an umbrella term that includes everything from vitamins and minerals to botanicals and biosimilar products . For the most part, though, people use “supplement” to mean an individual vitamin or mineral preparation or a multivitamin .
Even though supplements are popular, there is limited evidence that they offer any significant health benefits. In fact, a study published online May 28, 2018, by the Journal of the American College of Cardiology, found that the four most commonly used supplements multivitamins, vitamin D, calcium, and vitamin C did not protect against cardiovascular disease.
So why do so many people take supplements if the health benefits are negligible or nonexistent for the average, healthy person? “People often think of them as something extra they can do to be sure their basic nutritional needs are covered,” says Dr. Manson. There’s also a possible placebo effect to taking supplements, she adds. “People feel healthier if they do something they believe makes them healthy.”
The greatest issue with supplements is that they are not regulated by the FDA. “Supplements can appear on the shelf without having to prove they offer any benefits,” says Dr. Manson. “With limited regulation and oversight, it’s also difficult to know for certain that the supplement contains the ingredients on the label and is free of contaminants.”
Food Sources Of Vitamin A
There are different compounds with vitamin A activity in animal foods) and plant foods. Plant foods can be easy to spot as they tend to have orange/yellow pigment known as beta-carotene.
Plant sources include:
- Orange and yellow fruit and vegetables
- Leafy green vegetables such as spinach, peas and broccoli
Animal sources include:
- some fortified milk and milk products
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Vitamins And Minerals For Older Adults
Vitamins help your body grow and work the way it should. There are 13 essential vitamins vitamins A, C, D, E, K, and the B vitamins .
Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.
Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.
Nutritious Dinner Done Deal
Suggested portion: Protein the size of your fist, vegetables that fill half of your plate, 1/2 cup of whole grains
For dinner, keep it simple. Build your plate around this basic formula: protein, veg, whole grains, and a touch of healthy fat.
Great sources of protein include fish, chicken, tofu, beans, and lean beef.
For veggies, get creative: Roast, steam, saute, or spiralize whatevers in season.
Its always a good idea to include some heart-healthy whole grains at dinner such as brown rice or quinoa. Dont eat grains? Get your fiber from cauliflower rice, lentils, or mashed sweet potato.
Suggested portion: 1 ounce chocolate, 1/2 cup chia pudding or fruit
End your day of nutrient-dense noshes with a healthy dessert.
This could be a refined sugar-free chia pudding, fresh fruit, or piece of chocolate.
Chocolate has a whole host of vitamins and minerals on its own including magnesium, iron, calcium, potassium, vitamin E, and B vitamins. Sweet, huh?
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Interactingin Good Ways And Bad
Many micronutrients interact. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron.
The interplay of micronutrients isnt always cooperative, however. For example, vitamin C blocks your bodys ability to assimilate the essential mineral copper. And even a minor overload of the mineral manganese can worsen iron deficiency.
Most Older Adults Take Some Kind Of Over
Over-the-counter dietary supplements are big business more than 90,000 products generate about $30 billion every year in the United States. Older adults make up a big part of these sales, too. A survey of almost 3,500 adults ages 60 and older published Oct. 1, 2017, in The Journal of Nutrition found that 70% use a daily supplement , 54% take one or two supplements, and 29% take four or more.
But are these pills good medicine, or a waste of money?
“Supplements are never a substitute for a balanced, healthful diet,” says Dr. JoAnn Manson, a professor of medicine at Harvard Medical School and professor of epidemiology at Harvard’s T.H. Chan School of Public Health. “And they can be a distraction from healthy lifestyle practices that confer much greater benefits.”
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How Antioxidants May Help
Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.
It is important to recognize that the term antioxidant reflects a chemical property rather than a specific nutritional property. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also importantin some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.
Pile On The Greens At Lunch
Suggested portion: 2 cups kale or spinach, 3 to 5 ounces protein, 2 to 3 tablespoons nuts/seeds, 1/2 cup chickpeas, 3 tablespoons of an olive oil based dressing
For an epic nutrient-dense meal, consider using either of these dark leafy greens as a base. Both are nutrient powerhouses and just a cup will check off your entire days need for vitamins A, K, and C.
Next, layer your salad with protein, veggies, and some nuts or seeds.
Crispy chickpeas make an excellent option for croutons, providing a variety of vitamins and minerals in addition to protein and fiber. Adding some fresh berries brings color, flavor, fiber, antioxidants and more.
Lastly, add some healthy fats not to mention flavor to the mix, like an olive oil based dressing, nuts, seeds, or a few slices of avocado. Avocados and nuts are a great source of vitamin E, magnesium, and folate.
Pro tip: Avocados, walnuts, flaxseed, and chia seeds are all great sources of omega-3 fatty acids vital nutrients the body doesnt make on its own.
Suggested portion: Size of your palm
Think of your snack sessions as mini breaks to pack a huge punch of nutrients.
Snack on vitamin and mineral mainstays such as fruits, veggies, and nuts but dont be afraid to switch it up.
Dip your favorite veggies into classic dips like guac or hummus. Or, be bold with an herb-speckled Greek yogurt mixture or one of these genius dips. Try mixing sweet and savory with apples and cheddar cheese or fresh pears with a dollop of ricotta.
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Essential Vitamins Your Body Needs
Vitamins are organic compounds your body needs to perform all of its essential functions – like growing tissues, regulating metabolism and maintaining a healthy immune system. Sometimes, the word vitamins is also used as a colloquial reference to minerals, fatty acids, amino acids – and the 13 actual vitamins humans require, of course! So well keep it inclusive with a list of vitamins and compounds your body needs. Vitamins are best when they come from food, versus a dietary supplement, so by eating real, unprocessed whole foods in your diet, youre getting the best of these vitamins. Make it a ritual, like you do with your daily spoonful of our favorite wonderfood, Manuka Honey.
1. Magnesium This mineral plays an important role in muscle contractions. It is also a natural muscle relaxant and can help smooth muscles, including your intestines. It also helps another essential vitamin, calcium, to absorb. It can be found in natural sources such as spinach and other leafy greens, almonds and beans.
2. Calcium This mineral is very essential for bone and teeth health. Some natural sources for this mineral are dairy milk and fortified plant-based milks including almond and cashew milk.
5. Omega-3 Omega-3 is the beneficial fatty acid found in fish, fish oil, Algal oil or hemp seeds. Foods containing it are consumed for their reported role in cardiovascular health, brain function, and mood.