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How can these vitamins and minerals help you stay healthy?
How can these vitamins and minerals help you stay healthy?
Remember when you were a youngster and you chewed on Flintstone vitamins?
Supplements can help you acquire your necessary daily supply of vitamins and minerals for a healthy body. While eating a well-balanced meal is the best way to receive your vitamins and minerals, a supplement can help your body.
“Vitamins serve supporting functions in our bodies,” explains registered dietitian Kate Patton, MEd, RD, CCSD, LD. “Vitamins are required to assist the body function by breaking down macronutrients such as carbs, fat, and protein.”
We explain why you should take vitamins and minerals on a daily basis, as well as the benefits of doing so.
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What vitamins should you take on a daily basis?
What vitamins should you take on a daily basis?
Nearly half of persons in the United States and 70% of older adults aged 71 and more take a vitamin, with around one-third taking a comprehensive multivitamin pill. Is this, however, genuinely necessary?
There are undoubtedly diseases induced by a deficiency of specific nutrients in the diet. Scurvy (from a deficiency of vitamin C), beri-beri (vitamin B1), pellagra (vitamin B3), and rickets are all classic instances (vitamin D). However, these disorders are uncommon in the United States and other industrialised countries, where people have more access to a variety of foods, some of which are vitamin-fortified. Individual vitamin supplementation may also be necessary in some situations, such as a deficit caused by long-term inadequate nutrition or malabsorption caused by the body’s digestive system not working properly.
Vitamins and their benefits
Vitamins and their benefits
Here are some vitamins and minerals you should think about taking.
A vitamin
A vitamin
Vitamin A, commonly known as retinol, is a fat-soluble vitamin. The recommended daily allowance for vitamin A is 700 micrograms for women and 900 micrograms for males. Many dairy products and yellow or orange-colored fruits and vegetables contain vitamin A.
“Cantaloupe, mangoes, and apricots are terrific possibilities,” Patton explains.
Advantages of Vitamin A:
Aids in infection control.
Keeps your eyes healthy.
It is essential for the health of the heart, lungs, and kidneys.
By combating pollutants, it keeps the skin healthy (also called free radicals).
Bones and teeth are strengthened.
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Vitamin B
Vitamin B
The vitamin B complex is made up of eight B vitamins, each with a different RDA. According to the United States Department of Agriculture (USDA), most Americans do not consume enough B vitamins to meet their RDA.
Many cereals, flour, breads, and pastas in the United States are frequently fortified with B vitamins to reduce the risk of deficieny. Leafy green vegetables, animal proteins, and whole grains are high in B vitamins.
“The majority of B vitamins are utilised to convert food into energy,” Patton explains. “And it’s also employed a lot for cell growth, development, and production.”
Benefits of Vitamin B:
Keeps brain function and memory normal.
Required for appropriate glucose, protein, and fat metabolism.
Lowers LDL (bad cholesterol) while boosting HDL (good cholesterol).
C vitamin
C vitamin
Vitamin C is a water-soluble vitamin that contains antioxidants that aid in the formation of healthy tissues. The RDA for men is 90 milligrams, and the RDA for women is 75 mg. Many fruits and vegetables contain vitamin C.
“Vitamin C helps protect your cells from free radical damage,” adds Patton. “It’s also used to assist your body create collagen.”
Vitamin C Advantages:
Reduces the likelihood of catching a cold.
Maintains the health of the skin and tissues.
Bones and teeth are strengthened.
If you are iron deficient, vitamin C can help your body absorb it better. “Having extra vitamin C is important if you’re looking to maximise your iron absorption,” she adds.
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Vitamin D
Vitamin D
UV (ultraviolet) light activates vitamin D, which is an essential fat-soluble vitamin. Vitamin D is also contained in cod liver oil, fatty salmon, fortified drinks, milk, and cereals, in addition to sun exposure. When a person does not get enough UV light, they can be a healthy alternative. The RDA for children and adults is 15 micrograms (600 IU). It is 20 micrograms for people aged 70 and over (800 IU).
“Vitamin D deficiency is rather frequent,” Patton explains. “Doctors may test your vitamin D levels, and they may be low enough that people require a prescription-strength vitamin D treatment.”
Vitamin D Advantages:
Influences the function of immunological cells.
Keeps the neurological system running.
It is required for bone health.
Calcium and phosphorus levels in the blood are regulated.
Vitamin E
Vitamin E
Vitamin E is necessary for proper organ function. You should consume 15 milligrammes every day. Vegetable oils, avocados, spinach, seeds and nuts, and whole grains are all good sources of vitamin E.
“Vitamin E has antioxidant properties that help keep your immune system robust, but it can also aid with dilating blood arteries and preventing blood clots,” Patton explains.
Advantages of Vitamin E:
Toxins do not harm cells when they are protected by this compound.
Muscle function is preserved.
Cancer risk is reduced.
Lowers the risk of heart disease.
Lowers the risk of Alzheimer’s disease.
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K-vitamin
K-vitamin
Vitamin K is required for proper blood coagulation. The recommended daily allowance for vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin can be found primarily in leafy green vegetables.
“Vitamin K also works with calcium to make your bones incredibly healthy,” Patton explains.
Advantages of Vitamin K:
Aids in the healing of wounds.
Builds strong bones.
Aids in the prevention of heart disease.
Calcium
Calcium
Calcium is a mineral that is required for optimal bone formation. The RDA for calcium is 1,000 milligrams per day for men and women aged 19 to 51; for women over 51 and men over 70, the RDA increases to 1,200 milligrams per day. Most dairy products, such as milk, cheese, and yogurt, are high in calcium. Calcium-rich foods include tofu, spinach, soy, and rhubarb.
Iron
Iron
Iron aids in the delivery of oxygen in the blood. A lack of iron can lead to a weakened immune system and weariness. Men and women should get 8 to 18 milligrammes of iron per day. Red meats, leafy green vegetables, and legumes are high in iron.
Zinc
Zinc
Zinc is only required in trace concentrations. The RDA for men is 11 milligrams while for women it is 8 milligrams. Zinc is found in red meat and poultry, as well as beans, nuts, and whole grains.
“Zinc helps enhance your immune system and may help prevent infections such as pneumonia,” Patton explains.
Where can I get vitamins?
Where can I get vitamins?
The United States Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA) do not regulate supplements. So, how can you know you’re getting safe supplements?
Patton advises doing the following before making a purchase:
Consult your doctor. Before taking any supplements, consult with your doctor to ensure that you need them and that they will not conflict with any drugs you are taking.
Look for third-party testing. Some businesses will send their items to an outside company to ensure that the ingredients are correct.
Look for the USP seal. The United States Pharmacopeia (USP) is an autonomous, non-profit organization whose mission is to provide safe, high-quality products.
Think about the ingredients. Stick to the fundamentals. Vitamins with extra substances or claims are unnecessary and can have negative side effects.
So, while supplements can be beneficial, you should also be conscious of your diet and what you eat. “Do not utilize supplements to replace proper diet,” Patton advises.
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Reference pharmaceutical UCGconferences press releases and blogs
https://kikoxp.com/posts/10712
https://luciferellis.blogspot.com/2022/04/pharmaceutical-industry-profits-and.html
https://hubpages.com/education/Pharmaceutical-Industry-Profits-And-Research-And-Development
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