January 24, 2021

What vitamins should I take daily?

What vitamins should I take daily?

Vitamins are organic compounds that people need in small quantities. Vitamins are vital for the well-functioning of the body. Different type of vitamin plays different roles in the human body. Similarly, each organism in the body has different vitamin requirements. Most vitamins come from food.

Vitamins are classified as either water-soluble or fat-soluble. There are a total of 13 different types of vitamins that are vital in the body. Nine of them are Water-soluble vitamins, which are readily soluble in water and can be excreted from the body through urine. 4 are fat-soluble vitamins.

When taken on daily, some vitamins help boost human health and assist in the working of body organs. These vitamins that one can take daily are discussed below.

Vitamin A

Vitamin A supplements are crucial and vital to our bodies when they are taken daily. Vitamin A is essential for the growth and maintenance of the human immune system and good vision. Vitamin A also helps in ensuring the proper working of body organs like the heart and lungs. Vitamin A supplements also act like retinoic acid. As a retinoic acid, Vitamin A is vital in the growth of epithelial and other body cells.

Therefore, in-taking vitamin A supplements daily may be beneficial.

Sources of vitamin A

Vitamin A comes from different sources, and these sources we get from diets. Vitamin may occur in the diet in two forms. Firstly, vitamin A that comes from plant sources is absorbed in the body as provitamin A and is converted into vitamin A used to perform various functions in the body. Examples of plant sources that are rich in vitamin A include; carrot, kales, collard greens, sweet potato, spinach, pumpkin, among other minor sources.

Secondly, like a perform Vitamin A that comes from animal sources. Sources of preformed vitamin A include; liver beef, fish, chicken liver, butter, etc.

Another vitamin A sources include multivitamins that contain vitamin A, palm oil, algae, and fungi.

Vitamin D

Vitamin D is another category of vital vitamins that are required by the body in large quantities. Vitamin D is characterized by strong bones and the growth of healthy bones. Vitamin D plays a vital role in ensuring that the body absorbs the calcium needed to develop and maintain healthy bones.

Ensuring your body gets enough, vitamin D may be beneficial.

Sources of vitamin D

Unlike other vitamins primarily found in foods, vitamin D comes from the sunlight and some foods. Exposing yourself to the sunlight at least 15 minutes per day enables your body to obtain vitamin D.

Vitamin D is also found on some fish like tuna, salmon, and other animal products like butter and egg yolk though in small quantities.

Vitamin C

Vitamin C is a vitamin one need to take daily to have a healthy body. Vitamin C is vital in collagen formation, which plays a vital role in one’s skin. Collagen is the main component of connective tissue. It helps to make the skin elastic and younger. It also helps in controlling flu and cold-related diseases.

Since vitamin C is a water-soluble vitamin, and the body does not store it, humans need a daily intake of food that contains it. However, too much vitamin C intake is likely to cause disorders like diarrhea, nausea, vomiting, heartburn, abdominal cramps, headache, and insomnia. Therefore, the intake of vitamin C should be controlled.

Sources of vitamin c

Fruits and some vegetables are the primary sources of Vitamin C. Oranges contain the highest percentages of vitamin C compared to other sources. Other sources include; kiwi fruits, lemons, grapefruits, strawberries, tomatoes, bell pepper, and broccoli are also rich in vitamin C.

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Vitamin B6

Vitamin B6 is naturally found in many foods and is a water-soluble vitamin. Being a water-soluble vitamin, humans need to intake it daily because the body does not store it. Vitamin B6 is vital in serotonin, which helps the brain send signals and helps in cognitive development. Vitamin B6 also helps in the formation of myelin in the nerve system that helps the brain send signals easily and faster. Therefore vitamin B6 is essential in supporting immune function and brain health.

Inadequate vitamin B6 in the body can lead to problems in the nerves, skin, and brain.

Sources of vitamin B6

Vitamin B6 is found in both plant foods and animal products. It is found in cereals, legumes, vegetables, meat, fish, beef liver, potatoes, eggs, cheese, poultry, chickpeas, and some fruits like papayas, bananas.

Vitamin B9

Vitamin, which is also known as folate, is one of the B vitamins. This kind of vitamin performs various functions within the body. Firstly, it is used to lower the amount of homocysteine in the blood, which helps the heart overcome risks associated with heart disease. Pregnant women are advised to take foods rich in at least every day. The folic acid contained in this vitamin is vital for the health of unborn babies.

Folic acid also plays a magic in improving our cognitive abilities and cardiovascular health (related to the heart).

Sources of vitamin B9

One can get folate by eating foods like leafy green vegetables, meat, seafood, grains, beets, cabbages, potatoes, avocados, yogurt, among other sources.

Vitamin E

Vitamin E is a fat-soluble vitamin, but one can intake it daily. This vitamin is associated with numerous health benefits. Besides supporting the immune system, vitamin E plays magic in making the hair shiny and skin younger. Vitamin E is also rich in antioxidants properties that help to protect the body cells. The antioxidants’ properties in vitamin E help the body avoid disorders like cell mutation and chronic diseases.

Intake of vitamin E supplements should be controlled to avoid high doses.

Sources of vitamin E

Vitamin E is founded in fatty foods like nuts, seeds, and soybean oil, fruits like mangoes, and vegetables such as red bell pepper.

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