In an era of fast and processed food, extended working weeks, and an existence of greater toxins and stresses, it is important that we find a reliable and regular source of vitamins, minerals, and nutrients for our bodies. The body relies on many of these essential vitamins and or a variety of purposes and while many of us will receive the nutrients we need as part of our daily lives there are those that need the assistance of supplements and multivitamin tablets to give them everything they need.
Vitamin A may also be referred to as Retinol. It is found in a variety of food types including dairy produce, oily fish, and liver. Liver is one of the richest sources of this vitamin but pregnant women should not eat liver. People that tend to suffer vitamin A deficiencies are those with a low intake of dairy products whether through intolerance or poor diet.
Retinol is especially useful because it helps to strengthen the immune system and can keep both the skin and the lining of certain parts of the body strong. Adult men require around 0.7mg a day and adult women are advised to consume 0.6mg a day. An excessively large amount of vitamin A can cause harm to unborn babies so pregnant women should avoid multivitamins with Retinol in them and foods like Pate that are high in vitamin A.
Vitamin C, or Ascorbic Acid, is commonly found in oranges and pure orange juice as well as vegetables like peppers and broccoli, sprouts and sweet potatoes. Most people should be able to consume a suitable amount of these foods and other vitamin C rich food sources over a typical day but because the body cannot store this nutrient, it is essential that a daily intake is upheld.
The body cannot store excess vitamin C. Not only does this mean that you need to ensure that you are getting the right daily amount, it also means that excessive vitamin C can prove unhealthy. Too much can lead to stomach pain and diarrhoea while too little can cause scurvy. The right amount of ascorbic acid ensures cells are healthy and tissues is healthy too. Adults should be consuming 40mg of vitamin C a day.
Vitamin D is not found in any great abundance in many food types but the body creates vitamin D under the skin when it comes into contact with natural sunlight. As such, it is important that we get outside and enjoy natural light regularly to ensure that our bodies are able to produce this essential vitamin. It is also found in oily fish, eggs, and powdered milk.
Vitamin D helps to regulate levels of calcium and phosphate in the body and this means that a deficiency can lead to rickets and deformities of the bones in the body. The best source of vitamin D is our own body’s reaction to sunlight but care should be taken to avoid burning when in direct sun. Pregnant and breastfeeding women, babies, young children, and old people that are not exposed to as much sun should consider taking multivitamins that are rich in vitamin D.
Vitamin K is another vital ingredient in our daily lives and it is found in abundance in certain food stuffs. Green vegetables like broccoli, vegetable oils, and cereals tend to be the products that contain vitamin K in the greatest form. Meat and dairy foods also tend to contain small amounts of the vitamin but those that do not consume enough vegetables may find themselves deficient of vitamin K.
Vitamin K helps the blood to clot which is an essential process when the body is recovering from injury. It is also becoming increasingly evident that this vitamin is required to keep the bones strong. For every kg you weigh, you should have a daily intake of 0.001mg of vitamin K.
Few of us manage to maintain a regular healthy diet that offers the full nutritional values that our bodies demand. Whether it is through allergies, the fact that we dislike certain food products, or because of certain illnesses or ailments that prevent the body from using or generating necessary vitamins, taking multivitamins can help ensure that you are healthy physically, mentally, and emotionally.
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