What Are Some Vitamins And Minerals – Many of us think about adding a vitamin supplement to our diet, but vitamin deficiencies are actually rare. “Healthy adults who eat a varied, balanced diet and get a little sunlight each day usually get all the vitamins and minerals they need,” says Dr. Celine Guyomar.
“It’s important to vary your diet because there’s no one type of diet that can guarantee you’re getting enough of everything.”
What Are Some Vitamins And Minerals
If you need vitamin supplements, talk to your doctor first. “There are risks, especially for children, and some supplements can interact with other medications,” Dr. Guyomar said.
Vitamins & Minerals
“Vitamins and minerals belong to the micronutrient family and are essential for the body to function properly,” said Dr. Guyomar. “They play a role in the nervous system, immunity and muscles, as well as vision, growth and more.”
The body needs 13 types of vitamins, as well as a number of minerals and trace elements. Vitamins include:
B vitamins A, C, D E and K (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate)
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“Our bodies don’t make vitamins — other than vitamin D, which we make from UV rays from the sun, and vitamin K, which is made by bacteria in the body — so we have to get it from food,” he said. Doctor Guyomar.
Deficiency symptoms often depend on the type of vitamin and how severe your deficiency is. “If you’re deficient in vitamins that the body can’t easily store, such as vitamin C or folic acid, symptoms develop more quickly,” Dr. Guyomar said.
“Getting extra vitamin D in the winter is definitely a good idea,” Dr. Guyomar said. This is because less sunlight in winter increases the risk of vitamin D deficiency.
Vitamins And Minerals That Contribute To Longevity
Many parents choose to give their children vitamins to boost immunity during winter, and some studies have shown that vitamin C can help prevent and fight viral and bacterial infections.
Who should it be? Everyone, including children, people over 80, black people, and anyone with limited exposure to sunlight
Vitamin D is important for calcium absorption, which helps keep your bones healthy. “It also plays an important role in supporting your immune system,” Dr. Guyomar said.
Lack Of Vitamins, Minerals And Immune Deficiencies
During the winter months, the amount and strength of the sun is insufficient to produce all the vitamin D we need. It is also very difficult to get it only from our food. Therefore, it is recommended that everyone take at least 10 mcg (400 IU) daily during the winter.
Vitamin A “Vitamin A is needed to regulate vision and to allow our genes to convert DNA into useful products such as protein,” said Dr. Guyomar. “The first symptom of vitamin A deficiency is that night vision takes longer to adjust.”
Vitamin C “Vitamin C is important,” said Dr. Guyomar. It helps fight infection, aids in the absorption of iron and calcium, and generally protects the body’s cells and heals wounds. A daily intake of vitamin C-rich foods such as avocados, citrus fruits, and potatoes is usually sufficient. Store in the refrigerator and eat them raw or steamed, as vitamin C is sensitive to light, heat and air.
Free Vitamins And Minerals Chart
Vitamin E Vitamin E, a powerful antioxidant, is found in fruits and oils and is rare.
These vitamins are often part of multivitamins for children. Care is taken to ensure that growing children, especially those who eat large meals or cannot eat a variety of foods, get all the vitamins they need.
When? At various stages of development, babies are born without enough vitamin K, which is necessary for blood clotting. Therefore, newborns are given vitamin K at birth, on the 4th day of life, and at 1 month if they are not artificially fed.
The Vitamins And Minerals In Chicken Feed.
When? Daily folic acid is one of the important vitamins for pregnancy. “Folic acid is involved in cell division and is very important in preventing neural tube defects, so those who want to get pregnant and those who are already pregnant should take supplements,” said Dr. Guyomar.
Taking folic acid before pregnancy has been shown to reduce neural tube defects in babies by up to 70%.
Who should it be? Vegans, vegetarians and people with Biermer’s disease, intestinal disorders or certain diseases
Formulation Of Vitamin/mineral Supplement Used In Present Study, And…
“Vitamin B12 is essential for red blood cell production, cell reproduction and proper nerve function,” said Dr. Guyomar. It can only be found in animal foods, so vegetarians and vegans are at high risk of deficiency.
Minerals or trace elements are also important micronutrients. Like vitamins, you get them from food, and they play an important role in all body functions,” said Dr. Guyomar.
“Magnesium is involved in muscle energy uptake, so it’s important for anyone who is very active,” said Dr. Guyomar. But it is used for all the other energy-consuming functions of the body, including the reproduction and repair of our cells, the functioning of our organs, managing stress and controlling our temperature.
Essential Guide To Micronutrients
Some alcoholic or caffeinated beverages can reduce absorption, so it’s best to limit them.
“Iron helps red blood cells carry oxygen to tissues and is important for central nervous system development in babies,” said Dr. Guyomar. Iron deficiency is especially common in women of childbearing age and heavy menstruation. Vegetarians, children between 6 months and 4 years of age, and people with bleeding disorders are also at higher risk.
“Calcium is important for the health of our bones and plays a role in muscle contraction,” explained Dr. Guyomar. “This is especially important during childhood and adolescence, when our bones are growing, and from the age of 50 for women and 60 for men.”
Vitamins And Minerals (healthy Food)
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Vitamin A ensures the proper functioning of the heart, lungs, liver and other organs. Also known as beta-carotene, it is important for reproduction, vision and immune system health.
Vitamins And Minerals Deficiency Diseases
You can get vitamin A from beef liver, salmon, broccoli, carrots, zucchini, green leafy vegetables, cantaloupe, apricots, mangoes, milk and fortified cereals.
There are eight important B vitamins – B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). ).
All of them help convert carbohydrates, fats and proteins into energy. Several B vitamins are also essential for cell development, growth, and function.
Vitamins Minerals Foods Illustration Vector Hi Res Stock Photography And Images
If you are elderly, have had colon surgery, have an upset stomach, or abuse alcohol, you may need more B vitamins. Women who are pregnant, nursing, or planning to become pregnant may need more B vitamins, especially folic acid, which has been shown to help prevent birth defects, according to the American Pregnancy Association. About 15 percent of people have B12 deficiency. If you have pernicious anemia or are vegetarian or vegan, you may need more B12.
You can get B vitamins from meat, poultry, fish, organ meats, eggs, beans, seeds, nuts, whole grains and fortified cereals, breads and pasta.
Vitamin C, also known as ascorbic acid, strengthens the immune system and increases the absorption of iron from plant-based foods and supplements. As an antioxidant, vitamin C protects our cells from free radical damage. It also aids in wound healing by helping our body produce collagen.
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If you smoke, you need 35 mg more vitamin C per day than non-smokers because your body needs more vitamin C to repair cell damage caused by free radicals in tobacco smoke.
You can find vitamin C in citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, cantaloupe, broccoli, sprouts, tomatoes, tomato juice, and baked potatoes (cooked, with the skin, containing folic acid (from B6 and vitamin C)) .)
Vitamin D strengthens bones by helping our bodies absorb calcium from food and supplements. It also strengthens the immune system.
Vitamins Cheat Sheet: What They Do And Good Food Sources [infographic]
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