The role it plays in so many bodily functions and the staggering number of people who are deficient in it make vitamin D the most important vitamin for the body overall, and there is a good chance that you are not getting enough. Because we needed additional help getting the full amount of folate and folic acid in our diets, the U.S. UU. The Food and Drug Administration (FDA) also requires that folic acid be added to enrich the following foods (if fortified, it will appear on the label).
Why You Need It Getting enough vitamin D is crucial for your body to absorb the calcium it needs for healthy bones and teeth. Vitamin D deficiency has also been linked to certain types of cancer and heart disease. But unlike other vitamins, our main source of vitamin D is not food, but the sun. Therefore, risk factors for low vitamin D levels include living in high latitudes, high levels of air pollution or urban smog, a dense cloud cover, clothing that always covers the skin, and generous use of sunscreen (although both are very important in protecting the skin from sun damage) and darker pigmentation of the skin.
If you don't eat fish or if these foods aren't available to you, talk to your doctor about a vitamin D supplement. Why you need it Vitamin A is important for vision, skin health and immunity. It is found in preformed vitamin A (retinol) and beta-carotene, which the body converts to an active form of vitamin A. While severe vitamin deficiencies aren't common, you may not be getting enough of these 5 vitamins.
The Recommended Daily Allowance (RDA) of vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations. There are different ways to measure the RDA. Vitamins and minerals needed in higher doses are measured in milligrams and those that the body needs least are measured in micrograms.
There are 1000 micrograms in 1 milligram. Each vitamin and mineral has a specific CDR. Vitamin A is a fat-soluble vitamin, also known as retinol. The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men.
Vitamin A is found in many dairy products and in yellow or orange fruits and vegetables. There are eight B vitamins, which make up the vitamin B complex, with different RDA. According to the U.S. Department of Agriculture (USDA), most Americans don't get their RDA of B vitamins in their daily nutrition.
Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The RDA for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help the body absorb it better.
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals. These can be a healthy alternative when a person doesn't get enough UV light. For children and adults, the RDA is 15 micrograms (600 IU).
For people 70 years and older, it is 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function. You should receive 15 milligrams a day. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains.
Vitamin K is essential for blood clotting. The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found mainly in leafy green vegetables. Calcium is a mineral needed for healthy bone growth.
The RDA of calcium is 1000 milligrams for men and women ages 19 to 51; for women 51 and older and for men over 70, it increases to 1200 milligrams per day. Most dairy products such as milk, cheese, and yogurt are good sources of calcium. Tofu, spinach, soy and rhubarb are also high in calcium. Iron helps carry oxygen in the blood.
A lack of iron can cause immune system weakness and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, leafy green vegetables, and legumes. Vitamin A keeps the heart, lungs, liver, and other organs working properly.
Also called beta-carotene, it is important for reproductive, vision and immune system health. You can get vitamin A from beef liver, salmon, broccoli, carrots, pumpkin, leafy greens, melon, apricots, mangoes, dairy products, and fortified cereals. You can get vitamin B from meat, poultry, fish, offal, eggs, legumes, seeds, nuts, whole grains, and fortified cereals, breads and pasta. Also known as ascorbic acid, vitamin C stimulates the immune system and increases iron absorption from plant-based foods and supplements.
Because it is an antioxidant, vitamin C protects our cells from harmful free radicals. It also helps wound healing by helping our body produce collagen. If you smoke, you need 35 mg more vitamin C per day than non-smokers, because the body needs more vitamin C to repair cellular damage caused by free radicals in tobacco smoke. You can get vitamin C from fruits and citrus juices, kiwi, red and green peppers, strawberries, melon, broccoli, Brussels sprouts, tomatoes, tomato juice, and roasted potatoes (cooking it this way, with the skin on, retains folate, vitamin B6, and vitamin C.
It also stimulates the functioning of the immune system. Vitamin D is not found naturally in many foods. Known as the “sun vitamin”, most of the vitamin D our body receives is absorbed from the sun through the skin. Foods with vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, and milks and cereals fortified with milk and nuts.
Vitamin E protects our cells from free radicals, boosts our immune system and helps prevent blood clots. You can get vitamin E from sunflower, safflower and wheat germ oils, sunflower seeds, almonds, peanuts, spinach, chard, avocados, and zucchini. Vitamin K is needed for blood clotting and bone health. You may need more vitamin K if you have had bariatric surgery to lose weight or if you have a malabsorption disorder.
You can get vitamin K from spinach, kale, lettuce, broccoli, soy, blueberries, figs, meat, cheese, eggs, and vegetable oils. Approximately 99 percent of calcium in the body is found in bones and teeth, where it is crucial for structural support. The rest is found in blood, muscles and intracellular fluids, where it is a fundamental part of many metabolic, neurological and muscular functions. Postmenopausal women (who have a high risk of osteoporosis) and people who do not consume dairy products (a major source of calcium) are most likely to need calcium supplements.
You can get calcium from dairy products (such as milk, cheese, and yogurt), fortified non-dairy milks (such as almond, soy, and rice milks), fortified orange juice, sardines with bones, tofu (if prepared with calcium), collard greens, kale, and broccoli. Iron is an essential part of the formation of red blood cells, specifically hemoglobin, a protein that binds with oxygen to oxygen through the blood, from the lungs to cells throughout the body. Vegetarians need to consume almost twice as much iron a day because iron in plant-based foods is less available to the body than iron found in animal products. Pregnant women and people with iron-deficiency anemia may also need supplements.
You can get iron from meat (especially red meat and liver), seafood, lentils, beans, tofu, cashew nuts, and broccoli. Contact Your Pharmacist for More Information on Supplements. Some vitamins (such as vitamin E) are dangerous in high doses and some may interact negatively with other medications or medical treatments. For those of us who aren't nutritionists, dietitians, or natural health experts, the letters and numbers that explain the world of healthy food can seem daunting.
One thing's for sure: Experts recommend feeding your body healthy foods before resorting to supplements. The best option is to make sure you eat a balanced diet with as many whole foods as possible. If you need a boost, here's the info on which letter does what, from A (i.e. vitamin A) to Z (o - zinc).
Eat these 7 foods when you want a midnight snack8 unexpected health benefits of milk thistle 11 foods that help you sleep through the night. Vitamins help the body grow and function as it should. There are 13 essential vitamins, vitamins A, C, D, E, K and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate). The doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which could cause health problems.
Try eating more pumpkin, spinach, artichoke, soy, beans, tofu, brown rice, or nuts (especially Brazil nuts) before turning to supplements for solutions. Vegetarians may also need supplements, because zinc found in plant-based foods is less available to the body than is found in meat and fish. Look for a supplement that contains the vitamin or mineral you need without many other unnecessary ingredients. With so many expensive supplements and multivitamins popular on the market today, it can be difficult to know what you need to drink, eat, or drink to keep your body in top shape.
While it's best to get the vitamins and minerals from a well-balanced diet, a supplement can give your body a boost. If you need to supplement your diet, your doctor or pharmacist can tell you which supplements and doses are safe for you. It's important to note that supplements should be taken in specific doses that vary from individual to individual. Magnesium is another of the most important supplements for optimal health, as it is necessary for more than 600 enzymatic reactions in the body.
Fish oil supplements provide the body with essential omega-3 fatty acids, which are important for regulating inflammation. Unfortunately, potassium cannot be easily supplemented due to a rule that limits the amount sold in over-the-counter tablets and capsules. When looking for supplements to buy, you may be overwhelmed by the number of options at the pharmacy or grocery store. Talk to your chiropractor or other healthcare provider for more information before starting a new supplement.
Excess of some vitamins and minerals can be harmful, and you may be paying for supplements you don't need. Vitamins are better when they come from food, rather than from a dietary supplement, so by eating real unprocessed whole foods in your diet, you get the best of these vitamins. . .