11 Essential Vitamins and Minerals Your Body Needs
- VITAMIN A GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin. ...
- B VITAMINS GOOD FOR: Energy production, immune function and iron absorption. ...
- VITAMIN C GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. ...
- VITAMIN D GOOD FOR: Strong healthy bones. ...
- Vitamin D. Vitamin D helps our bodies absorb calcium, which is important for bone health. ...
- Magnesium. Magnesium is an essential nutrient, which means that we must get it from food or supplements. ...
- Calcium. ...
- Zinc. ...
- Iron. ...
- Folate. ...
- Vitamin B-12.
What vitamins that do not need to be ingested daily?
You can get recommended amounts of vitamin A by eating a variety of foods, including the following:
- 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 other green, orange, and yellow vegetables, such as broccoli, carrots, and squash.
- Fruits, including cantaloupe, apricots, and mangos.
What are the best vitamins to take daily?
The #1 Best Vitamin to Take Every Day, Says Science
- Vitamin C. Vitamin C, also known as ascorbic acid, is an essential nutrient. ...
- Zinc. Zinc is important for immune health and wound healing, experts say. ...
- Vitamin B12. Vitamin B12 is usually found in animal products such as dairy, meat, and fish. ...
- Prenatal Vitamin. ...
- Iron. ...
What do vitamins do we need daily and why?
Which food is high in nutrition?
- Salmon. Not all fish is created equal. ...
- Kale. Of all the healthy leafy greens, kale is the king. ...
- Seaweed. The sea has more than just fish. ...
- Garlic. Garlic really is an amazing ingredient. ...
- Shellfish. ...
- Potatoes. ...
- Liver. ...
- Sardines.
What is the best vitamin to take daily?
- Vitamin A: necessary for skin, eye, and immune health
- Vitamin C: essential for the immune system and collagen production
- B vitamins: involved in energy metabolism and red blood cell production
- Calcium, magnesium, vitamin D, and vitamin K: vital for bone health
- Vitamin E and selenium: antioxidants that help protect cells from damage
What are the two types of vitamins that our bodies need?
The vitamins our bodies need can be broken down into two groups: fat soluble vitamins and water soluble vitamins. Our bodies need both types to function properly. Fat soluble vitamins need body fat to be absorbed and used by our organs. Vitamin A, vitamin E, and carotenoids are all fat soluble vitamins.
Why is vitamin A important?
Vitamin A supports a healthy immune system, reproductive system, cell health, and vision. Because vitamin A helps produce healthy cells, it also affects our vital organs like the heart and lungs.
What is the best way to get vitamin A?
Vitamin A can be found in orange-colored vegetables like sweet potatoes and carrots. Henham recommends eating healthy fats like avocado and nuts to obtain vitamin E and leafy greens for vitamin K. For the water soluble vitamins, reach for brightly colored fruits and vegetables like oranges, bell peppers, and berries.
Why do we need to eat a diet full of fat?
Because these vitamins rely on fats to be used, we must eat a diet full of healthy fats. "A lack of healthy fats in the diet can lead to fat-soluble vitamin deficiencies, leading further into disease and malnutrition," nutritionist Amanda Henham of Vaga Nutrition tells us.
What are the water soluble vitamins?
Common water soluble vitamins include folate, vitamin C, and the B vitamins. According to Henham, everyone needs these vitamins in their diets everyday, and "the requirements increase in certain conditions such as immune disorders, poor kidney and liver health, chronic stress, and medication use.".
Why is folic acid important for women?
Homocysteine levels are used to evaluate if we're at risk for heart disease, so the lower the better. Folic acid is also linked to improving our cognitive abilities, psychiatric illness, and cardiovascular health. Because folic acid is vital for the health of unborn babies, all women considering becoming pregnant need to ensure that they are taking in enough folic acid everyday.
What vitamins are good for hair?
If you've been after glowing skin and shiny hair, make sure to load up on your vitamin E. Vitamin E is the fat-soluble vitamin that is full of antioxidants. Its antioxidant properties protect our cells from damaging free radicals. We are constantly exposed to dangerous free radicals from air pollution, ultraviolet radiation, or just walking though some cigarette smoke down the street. That is why it is so critical to have a steady supply of healing antioxidants to keep our cells from mutating and causing chronic disease. Vitamin E also supports our immune systems.
What foods can help with magnesium?
Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk. The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem. MANGANESE.
Why do we need iodine?
Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones.
What foods are high in folic acid?
Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Many people don't get enough of this nutrient.Occasionally, folic acid masks a B 12 deficiency, which can lead to severe neurological complications.
What foods help with colds?
Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Evidence that vitamin C helps reduce colds has not been convincing. CHOLINE. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities.
What is the best way to get niacin?
Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B 6. PANTOTHENIC ACID (vitamin B 5) Helps convert food into energy.
What foods contain beta carotene?
Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens. Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Normal 0 false false false EN-US X-NONE X-NONE.
What are the benefits of eating lutein and zeaxanthin?
Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.
Vitamin DV chart
The FDA recommends that most healthy people consume the following amounts of vitamins:
Mineral DV chart
The FDA recommends that most healthy people consume the following amounts of minerals:
What is the best vitamin for a coma?
Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death. Vitamin E (tocopherol) 10 mg. Vitamin E in food and as a supplement. Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals. Vitamin K.
Can Folate cause anemia?
Folate in food and as a supplement. Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12deficiency. Vitamin A. 600 µg. Vitamin A in food and as a supplement. Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches.
What is the best vitamin for blood circulation?
VITAMIN E. GOOD FOR: Blood circulation, and protection from free radicals. NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
What is the best vitamin for eyes?
1. VITAMIN A . GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin. NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment. (5 second Studio / Shutterstock.com) 2. B VITAMINS.
What are some good sources of iron?
For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron. (Ken Weinrich / Shutterstock.com) 10.
What fruits and vegetables have vitamin C?
But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe. (Ollinka / Shutterstock.com) 4. VITAMIN D. GOOD FOR: Strong healthy bones.
What is the best source of vitamin K?
VITAMIN K. GOOD FOR: Blood coagulation – that is, the process by which your blood clots. NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli. (Zigzag Mounntain Art / Shutterstock.com) 7. FOLIC ACID.
What is zinc good for?
ZINC. GOOD FOR: Immunity, growth and fertility. NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate. (iravgustin / Shutterstock.com) 11. CHROMIUM. GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
What is the best food for bones?
GOOD FOR: Strong healthy bones.#N#NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
When should you start taking vitamins?
A balanced, healthy diet should contain all of your necessary vitamins and minerals, but if you lead a less-than-ideal lifestyle, you might be at risk for developing vitamin deficiencies. If that’s something you’re concerned about, start taking a multivitamin.
Best time to take them
By taking your vitamins at different times, you can ensure that your body absorbs all of their benefits. Vitamin C and E, for example, are best absorbed when taken with food. While you might want to take calcium earlier in your day so it doesn’t interfere with sleep, magnesium is best taken at night so it doesn’t make you tired during the day.
Where can you get them
For adults, a simple multivitamin will usually suffice. Get one with at least 100 percent of your daily recommended values for vitamins A, C, D and E; and 100 percent of minerals including calcium and iron. In addition to a multivitamin, some people might also need extra vitamin B-12 or folic acid for adequate levels.
What Vitamins do I need daily FAQS
This vitamin is essential for strong bones and overall health. It also aids in maintaining a healthy immune system, regulates cell growth, promotes calcium absorption, supports muscle function and acts as an antioxidant.
Conclusion
Most vitamins are stored in your body, so you don’t have to get them every day. But there are some that you can’t make and must get through food or a supplement. And many vitamins aren’t safe to take unless they come from food sources.
What is the RDA for vitamin intake?
For example, here are some guidelines set up by the Institute of Medicine: The RDA (Recommended Dietary Allowance) and the AI (Adequate Intake) are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They're tailored to women, men, and specific age groups.
What is the UL of vitamins?
The UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you'll have problems.
What is the UL of a supplement?
Some people take a multivitamin with minerals for nutritional insurance. The UL is often the limit for all sources of a nutrient. It can include the amount you get from both food and supplements.
How many nutrients are in the UL?
They can tell you if they have side effects or interfere with other medicines you use. The Institute of Medicine has determined upper limits for 24 nutrients.
Can you take more than 50 times the RDA?
For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6.
Is it bad to take too much vitamin A?
So it's easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A -- and other fat-soluble vitamins like E and K -- can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.
Why are vitamins important?
Vitamins and minerals are essential for supporting our body’s development, repairing damaged tissues and ensuring our organs function exactly as they should. From the regulation of hormonal activity to contributing to normal function of the immune system, every vitamin we need has it’s very own – and often very vital – role 1 .
What are the B vitamins?
There are numerous B vitamins, some of which support function of the nervous system and contribute to the maintenance of normal red blood cells and energy yielding metabolism 3. Each B vitamin has its own recommended intake; however, you’ll find multiple types present in a complex vitamin B supplement.
What is the role of vitamin D in the body?
The main roles of vitamin D are contributing to normal absorption and utilisation of calcium and phosphorus in your body, and maintenance of normal bones, teeth and muscle function. Recommended daily intake 5 :