By Pooja Valeja
Different Vitamins Are derived from different natural sources and help in resolving different issues.
Healthy or unhealthy, we think 100 times before we pop in a pastry, a fry, or a glass of soda. But how often do we consider taking the adequate amount of minerals and vitamins required by our body?
Do we eat healthy food at all times?
Does our daily intake have all the nutrition that we require?
Are the minerals and vitamin C from natural sources adequate for the working of the body?
Is packed food with preservatives or junk Even an option?
Daily, our body requires minerals and vitamin C for smooth functioning and avoiding any kind of depletion. Due to the insufficiency of certain minerals or vitamins, our body does not stop functioning. It has a mechanism of utilizing what is already stored or pulling out from various internal sources. This leads to a lack and eventually leads to body conditions or diseases depending upon the nutritional gap maintained over a consistent period.
For example, Bones require a daily intake of calcium, and when they do not get it, one leads into osteopenia – the word Austria means bone, and pinion means deficiency. It is the deficiency of calcium in your body that leads you to the initial stage of osteoporosis. Osteoporosis is a condition with tiny pores in your bones due to a lot of calcium taken or absorbed by your body.
Similarly, deficiency of B12 leads to Body ache, lethargy And if it continues, this could lead to several body conditions. Simple minerals and Vitamins could ensure a healthy and fit body for the most prolonged period. Not to deny that natural sources are great options too. Let’s understand some of the most natural sources and their correlations with vitamins and minerals.
Vitamin A (75 to 80) – Vitamin A is a fat-soluble vitamin naturally present in many foods. Vitamin A is crucial for vision, overall immunity, and reproduction (women). It also assists in the better functioning of the heart, the lungs, the kidneys, and other body organs. Vitamin A recommendations are:
● Beef liver and other organ meats (but these foods are also high in cholesterol, so limit the amount you eat).
● Some types of fish, such as salmon.
● Green leafy vegetables and green, orange, and yellow vegetables, such as broccoli, carrots, and squash.
● Fruits, including cantaloupe, apricots, and mangos.
● Dairy products, which are among the significant sources of vitamin A for Americans.
● Fortified breakfast cereals.
Vitamin B6 and B12 – Vitamin B6 aids the body in maintaining an extremely healthy metabolic rate and is found in a variety of food like meat, different kinds of fish, chickpeas, potatoes, and other starchy vegetables. B12, on the other hand, assists the body in producing red blood cells and is naturally found in clams, fish, meat, eggs, and dairy products.
Older women are recommended to have these. Those who take supplements with high doses of vitamins B6 and B12 may be more likely than the others who usually experience hip fractures.
Vitamin C – Vitamin C is an essential vitamin that your body can’t produce. The good part is that it is water-soluble and found in many fresh fruits and vegetables like oranges, strawberries, bell peppers, broccoli, kiwi fruit, kale, and spinach. It is recommended to have a daily vitamin C intake of about 75 mg for women/ 90 mg for men. Vitamin C usually helps in lowering blood pressure. It has antioxidant properties. Antioxidants are tiny molecules that boost immunity. They also protect cells from harmful molecules called free radicals.
Vitamin D – Vitamin D is as important as any other vitamin. Its assists in regulating the amount of calcium and phosphate present in the body and its absorption.
They are essential for the bones, muscles, and teeth. The body creates vitamin D from direct sunlight on the skin when outdoors. During the winters, the body usually does not make enough vitamin D from natural sunlight. Sources include:
● oily fish – such as salmon, sardines, herring, and mackerel
● red meat
● egg yolks
● fortified foods – such as some fat spreads and breakfast cereals
Another great source of vitamin D is dietary supplements. This is recommended for persons above the age of 30.
Vitamin E – Vitamin E is a nutrient that performs as an antioxidant in the body. Vitamin E exists in 8 chemical forms. Vitamin E is fat-soluble, which means it’s absorbed and similarly moves through the body to fats. Vitamin E is a common ingredient in cosmetics for mature-looking skin and is often used in products created for wound healing. Vitamin E is perfect for repairing skin and hair, but one needs to be careful since it is not a water-soluble vitamin. Excess consumption could land one up with the issue of cholesterol. So, visiting a dermatologist or your family physician is recommended.
Vitamin K – Vitamin K is not heard of in our day-to-day life. This is a collection of vitamins that the body requires for blood clotting, healing of wounds.
Good sources of vitamin K. Vitamin K is found in:
● green leafy vegetables – such as broccoli and spinach
● vegetable oils
● cereal grains
Small amounts of Vitamin K could also be found in meat and dairy foods.
Before consuming any vitamins visiting your family physician is recommended since he would be able to decide what is best for your daily routine.