Natural vitamins are organic food substances that can only be found in plants and animals, i.e. living things. Vitamins cannot be synthesized or manufactured by the body (although there are a few exceptions to this). As a result, they must be obtained either directly from the diet or through dietary supplements. Vitamins are essential for our bodies to function normally. They are absolutely necessary for our development, general health, and vitality.
Vitamins cannot be absorbed without the consumption of food. This is why it is advised to take vitamins with a meal. They help to regulate the body's metabolism, aid in the formation of bone and tissue, and aid in the conversion of fat and carbohydrates. However, it is important to remember that vitamins cannot replace food.
The key is to understand what essential vitamins and nutrients to look for, to carefully evaluate your diet, and to consider how your lifestyle and long-term health goals play a role. Keep in mind that vitamins and supplements are not intended to replace a nutritious diet. Aside from nutrients, fresh fruits and vegetables contain antioxidants, phytochemicals, and fiber, all of which are beneficial.
Know the vitamins and minerals your body needs
Essential vitamins
( Medically reviewed, technically accurated, evidence-based information )
Vitamins, at their most basic, are organic substances that your body's cells require in order to function, grow, develop, and heal properly.
There are 15 "essential vitamins," including vitamins A, C, D, E, and K, as well as the B vitamins, B6, B12, biotin, folate, Niacinamide, Pantothenic Acid , folic acid, Inositol, Choline and Amino Benzoic Acid.
We will now examine the significance of each vitamin in turn.
A vitamin
The first (and almost equally important) vitamin is A, a fat-soluble vitamin. It is essential to consume the recommended amount of vitamin A each day.
Benefits of vitamin A:
- Boyd tissue regeneration and growth
- Mucous membranes of the mouth, throat, lungs, and nose are protected.
- Aids in the maintenance of smooth, disease-free skin.
- It prevents night blindness.
- Reduces the risk of lung and some types of oral cancer.
You can also source your vitamin A from foods like:
- Sweet potato
- Spinach
- Carrots
- Beef liver
- Mangos
- Herring
B vitamin
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.
Benefits of Vitamin B:
- Keeps brain function and memory normal.
- Required for normal carbohydrate, protein, and fat metabolism.
- Lowers LDL (bad cholesterol) while increasing HDL (good cholesterol) (good cholesterol).
- Lowers the risk of heart disease.
- Lowers the risk of stroke.
- Normal blood cell production and nervous system function require it.
Leafy green vegetables, animal proteins, and whole grains are high in B vitamins.
B6 Vitamin
- Protein building blocks.
- It is required for the synthesis and breakdown of amino acids.
- Promotes skin health.
- Aids in antibody production.
- Reduces muscle spasms and cramps in the legs.
- Maintains a proper phosphorus and sodium balance.
B12 vitamin
- Aids in the formation and regeneration of red blood cells, thereby preventing anaemia
- Fat, carbohydrate, and protein metabolism all require it
- Enhances energy
- Encourages children's development
- Keeps the nervous system healthy
Niacinamide
- Aids in the metabolism of sugar, fat, and protein
- Reduces high blood pressure
- Increases circulation
- Lowers cholesterol levels
- Enhances energy
- Aids in the maintenance of a healthy digestive system
Pantothenic Acid is a type of vitamin B
- Helps with vitamin utilization
- Aids in cell formation
- Contributes to the development of the central nervous system
- Fights infections
- Contributes to the release of energy from carbohydrates
Biotin
- Encourages good health
- Helps with the absorption of folic acid, protein, vitamin B12, and pantothenic acid
Folic acid
- Essential for the formation of Red blood cells
- Helps with amino acid metabolism
- It is required for the synthesis of DNA and RNA
Inositol
- Aids in fat breakdown
- Aids in the prevention of hair thinning
- Reduces blood cholesterol levels
- It is required for the formation of lecithin
Choline
- Prevents the accumulation of fat in the liver
- It aids in the improvement of memory
- Controlling cholesterol and fat accumulation is critical
- Allows fats to move more freely within cells
- Vital in nerve transmission
Amino Benzoic Acid
- Contributes to the formation of red blood cells
- Sunscreen properties are present
- Restores the natural color of the hair
- Assists in the absorption of Panthothenic Acid
- Produces folic acid, which aids in the growth of beneficial bacteria
C vitamin
Vitamin C is a water-soluble vitamin that contains antioxidants that aid in the growth of healthy tissues.
Many fruits and vegetables contain vitamin C
"Vitamin C helps protect your cells from free radical damage," says Patton. "It's also used to help your bodies make collagen."
Good sources of vitamin C include:
- Bell peppers
- Citrus fruits (oranges, grapefruits)
- Kiwis
- Broccoli
- Brussels sprouts
Benefits of Vitamin C:
- Aids in the healing of wounds, scar tissue, and fractures
- It is necessary for strong bones, teeth, and gums
- Increases resistance to infection
- Scurvy is avoided
- Strengthens blood vessels
- Iron absorption is aided
- Is required for collagen synthesis
D Vitamin
UV (ultraviolet) light activates vitamin D, an essential fat-soluble vitamin. Vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals, in addition to sun exposure.
When a person does not get enough UV light, these can be a healthy alternative.
Vitamin D is found in two forms in foods and supplements:
- Ergocalciferol (vitamin D2) - D2 is derived from plants.
- cholecalciferol ( Vitamin D3 ) is derived from animals and may be slightly more potent.
You’ll find it in foods like:
- Fish (trout, salmon, sardines, tuna)
- Mushrooms
- Fortified foods like cereals, milk, and milk alternatives
- Cheese
- Eggs
D Vitamin benefits:
- Influences the function of immune cells.
- Keeps the nervous system running.
- It is required for bone health.
- Calcium and phosphorus levels in the blood are regulated.
E Vitamin
Vitamin E ( eight chemical forms) functions as an antioxidant, boosts the immune system, and prevents blood clots by widening blood vessels.
“Vitamin E has the antioxidant benefits of keeping your immune system strong, but also can help with dilating blood vessels and preventing blood clots,” says Patton.
Because vitamin E performs so many functions in your body, it is critical that you get enough of it every day.
Many foods are vitamin E fortified
- Almonds
- Sunflower seeds
- Hazelnuts
- Peanut butter
- Broccoli
- Kiwis
- Tomatoes
Benefita of Vitamin E:
- Because of oxygen, it slows cellular aging.
- Provides oxygen, which alleviates fatigue.
- Blood clots are prevented and dissolvable.
- Aids in the prevention of sterility.
- Aids in the nourishment of cells.
K Vitamin
Blood clotting requires vitamin K.
This protein-rich vitamin can be found primarily in leafy green vegetables.
"Vitamin K also works with calcium to keep your bones really healthy," Patton says.
Vitamin K benefits:
- Aids in the healing of wounds.
- Builds strong bones.
- Aids in the prevention of heart disease.
The 16 essential minerals
Minerals, unlike vitamins, are "inorganic," which means they lack a carbon atom.
Macrominerals are minerals that your body requires in relatively large quantities; trace minerals are those that your body requires in small quantities. chloride,Calcium, magnesium, sodium, phosphorus, potassium, and sulfur are the essential macrominerals. Zinc, Iron, copper, iodine, chromium, manganese, fluoride, molybdenum and selenium are trace minerals that your body requires.
While supplements can be beneficial, you should also be mindful of your diet and what you eat. "Do not use supplements to replace healthy eating," Patton advises.
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