Boost Your Vitamins Intake Today and Make Sure You Are Getting All the Nutrients for Optimal Health
The global dietary supplements market size was 151.9 billion USD last year, and people choose to buy multivitamins to improve their everyday health. It is easier said than done when getting all your nutrients from the kitchen in the form of meals, but sometimes there are gaps in our diets. A daily multivitamin may cover your bases, but if you are serious about optimising health, you must ensure to meet your RDA (Recommended Daily Allowance). Here are vital supplements that can improve your everyday health and prevent vitamin deficiency diseases:
- Vitamin C – It is an essential nutrient found in most common fruits and vegetables. Unfortunately, many of us do not meet the standard intake and fall short. Those whose diets lack vitamin C risk running into health problems like scurvy, fatigue, and irritability. You can get the nutrient from fruits like oranges, spinach, papaya, and strawberries, but if you are deficient, you can’t expect to suddenly correct it. Herbal vitamin C is one of the top vitamins for energy and immunity.
- Vitamin E – It is a powerful antioxidant that helps your body beat infections. It is responsible for over 200 biochemical processes, and the best source for it is wild salmon. You can also increase your vitamin E intake by eating almonds, hazelnuts, and peanut butter. It is also one of the best vitamins for hair growth and thickness.
- Vitamin B3 (Niacin) – Foods high in Niacin are derived from animal sources, which means they are more bioavailable. Good sources of Niacin are foods like turkey, poultry, fortified cereals, brown rice, fish, nuts and seeds, and legumes.It is important to note that low levels of B3 may lead to memory loss and a rare condition called pellagra.
- Vitamin A – It is a fat-soluble vitamin and is essential because it plays a significant role in reproductive health, vision development, and growth. You can get enough vitamin A and meet your daily requirements if you eat eggs, meat, and poultry. ‘Retinol’ is the active form of vitamin A you want, while beta-carotene is simply a precursor found in plants. If you’re asking yourself, ‘What vitamins do I need daily?’ – This has to be on your list.
- Vitamin D – This nutrient is an immune system modulation and enhances immune function. Not all of us can equally consume enough vitamin D from the sun, and harmful exposure to UV rays is a concern. Vitamin D is difficult to absorb and convert into a usable form for those with darker skin tones. It is not possible to get enough vitamin D from foods, which is why a supplement is recommended. Vitamin D should be high up on your vitamin chart as well.
- Vitamin B9 (Folic Acid) – Women who do not get enough folic acid risk facing miscarriage or pregnancy-related congenital disabilities. Folic acid is used for many health conditions such as beating depression, improving memory, cognitive thinking, etc. This nutrient is found in fruits and vegetables and is commonly referred to as Vitamin B9. Dark leafy green vegetables, organic peanuts, legumes, whole grains, and seafood are the best sources.
- Selenium – You only require it in small amounts, which is used to prevent oxidative stress in the body. Selenium helps prevent chronic conditions such as Alzheimer’s, stroke, cancer, premature ageing, and heart disease. Antioxidants help eliminate cell damage, and Selenium is also used for improving fertility. Protein-rich foods are the best sources of Selenium often, and they are Brazil nuts, organ meats, and seafood. These days, companies fortify pieces of bread and certain cereals with a bit of Selenium.
- Vitamin K – K vitamins function to develop healthy bones, and blood clotting, and they cannot synthesise without vitamin D. One of the biggest reasons you want to boost your vitamin K intake is to prevent arterial calcification. The best source of vitamin K is organ meats and hard cheeses, and some foods like fermented soybeans (natto), kimchi, and dark leafy greens contain small amounts. You can get it with your other vitamins and minerals if you eat a whole diet.
- Vitamin B7 (Biotin) – Biotin or vitamin B7 is commonly found in eggs. It prevents hair loss and is one of the many B group vitamins that help convert food into energy. Those who want healthy skin, hair, and nails should get adequate amounts of this nutrient. No need to worry about overdosing sincebiotin is water-soluble, and a supplement may benefit those who are not getting enough of it. Cooking certain foods may render the biotin content in foods inactive, which is why more raw, unprocessed versions are preferred. Biotin-rich foods are fish, meat, eggs, and certain vegetables like Cauliflower.
- Vitamin B12 – The best sources of vitamin B12 are meats, poultry, nutritional yeast, and seafood. Vegans and those who follow strict plant-based diets are known to be deficient in this. B12 is required to make red blood cells in your body and plays a significant role in developing a healthy brain. If you lack B vitamins (such as B12), you may consider taking a supplement, but eating more animal-based proteins is the best way to boost B12 intake. Vegetables do not contain B12, a worldwide misconception in nutrition and health communities.
- Zinc – Zinc supports eye health and boosts the immune system, and it is also an antioxidant used to fight against free radical damage and protects the body from diseases. The top foods with zinc are all animal-based, such as oysters, shellfish, and grass-finished beef. Nuts and seeds also contain a bit of zinc.
Can a Complete Diet Give Me Enough Nutrients?
Even a well-rounded diet may not be enough to give you adequate nutrients. The only way to find out what supplements you need is to do blood tests and consult a qualified nutritionist. A multivitamin can be a starting point and a good foundation for health. You must consider other health and lifestyle factors such as environment, sunlight, and air quality to optimise your diet and overall health. However, the good news is that it is never too late to start, and the answer lies in your kitchen.
With the Emoha app, you get access to 24/7 emergency support for non-medical & medical emergencies alike that can be availed from any place in India within seconds. You also get exclusive benefits like trip booking assistance, special discounts on travel & medicines, a helpdesk for daily support, and much more. You can also read exclusively tailored blogs for seniors on various topics, including health and well-being and entertainment. Download the app from Google Playstore or iOS App Store.
Now that you understand how to incorporate food with essential nutrients into your diet, you can maintain a healthy lifestyle. You must consume them in optimum amounts to avoid saturation, which can cause problems with the absorption of all other nutrients in your gut. Follow a diet chart provided by a dietician who can meet your goals and requirements.
Taking vitamin supplements is a good idea, but it is always best to consult a nutritionist for supplement recommendations. A supplement should never replace a well-rounded diet and lifestyle plan.
The top vitamins for boosting your immunity would be herbal vitamin C, vitamin D3 K2, and curcumin.
A healthy diet packed with animal-based and plant foods is an excellent way to slow ageing. Getting your vitamins will help address any gaps in your diet and let you enjoy a long and healthy life.
Green tea nutrients and supplements are good because they are low in caffeine and high in antioxidants. There are compounds present in green tea that help trigger autophagy and aid in cellular regeneration.
A multivitamin may not contain all vitamins, but it is undoubtedly a good way of boosting your overall intake. The body may have difficulty sometimes absorbing specific vitamins, which is why adding a multivitamin can help.