10 Essential Nutrients for Healthier Life
Vitamins are organic compounds that your body requires to perform all of their vital functions, such as tissue development, metabolism regulation, and immune system health. The term “vitamins” is also often used to refer to minerals, fatty acids, amino acids, and, of course, the 13 vitamins that humans require. As a result, we’ll keep it all in one place with a list of vitamins and compounds your body needs. Vitamins are better obtained from food rather than a dietary supplement, so include real, unprocessed whole foods in your diet to get the most out of them. Make it a habit, just as you do with a spoonful of our favorite wonder food every day.
- Vitamin A:-
Vitamin A is essential for the proper functioning of your eyes, heart, lungs, liver, and other organs. It’s also known as beta-carotene and is beneficial to the reproductive, vision, and immune systems. Beef liver, salmon, broccoli, carrots, squash, green leafy vegetables, cantaloupe, apricots, mangoes, dairy products, and fortified cereals are all good sources of vitamin A.
2. Vitamin B:-
B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin) are the eight essential B vitamins (cobalamin). They are referred to as the Vitamin B Family. They’re all involved in the conversion of carbohydrates, fats, and proteins to energy. For cell production, growth, and function, several B vitamins are needed. If you’re elderly, have had gastrointestinal surgery, have a gastrointestinal condition, or drink alcohol, you may need further B vitamins. According to the American Pregnancy Association, women who are pregnant, breastfeeding, or planning to become pregnant can need more B vitamins, especially folate, which has been shown to prevent birth defects.
3. Vitamin C:-
Also known as ascorbic acid, improves iron absorption from plant-based foods and supplements and stimulates the immune system. Vitamin C protects our cells from free radical damage since it is an antioxidant. It also helps our bodies generate collagen, which aids wound healing. Since it requires more vitamin C for your body to repair the cell damage caused by free radicals in tobacco smoke, smokers require 35 more mg of vitamin C per day than non-smokers. You can get vitamin C from citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, cantaloupe, broccoli, brussels sprouts, tomatoes, tomato juice, and baked potatoes (cooking it this way, with the skin on, retains the folate, B6 and vitamin C).
4. Vitamin D:-
Vitamin D helps our bodies absorb calcium from food and supplements, resulting in healthy bones. It also improves the immune system’s efficiency. Supplements may be needed by those who avoid the sun or use sunscreen to prevent skin cancer and others who have a malabsorption condition (such as Crohn’s or celiac disease), in which the body has trouble absorbing nutrients. Vitamin D isn’t naturally present in a lot of foods. Vitamin D is also known as the “sunshine vitamin” because much of it is absorbed by our skin from the sun. Salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, fortified dairy and nut milk, and cereals are high in vitamin D.
5. Vitamin E:-
Vitamin E protects our cells from free radicals, boosts our immune system, and helps prevent blood clots. You can get vitamin E from sunflower, safflower, and wheatgerm oils, sunflower seeds, almonds, peanuts, spinach, Swiss chard, avocados, and butternut squash.
6. Vitamin K:-
Vitamin K is necessary for healthy bones. You can get vitamin K from spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils.
Teeth and bones make up about 99 per cent of the body’s calcium. The rest is present in the blood, tissues, and intracellular fluids, where it plays an important role in a variety of metabolic, neurological, and muscular processes. Calcium supplements are most commonly required by postmenopausal women (who have an increased risk of osteoporosis) and people who do not eat dairy products (a primary source of calcium). Dairy products (like milk, cheese, and yoghurt), fortified non-dairy milk (like almond, soy, and rice milk), fortified orange juice, sardines with bones, tofu (if prepared with calcium), and collard green are all good sources of calcium.
This mineral is essential for muscle contractions to take place. It’s also a natural muscle relaxant that can support the intestines and other smooth muscles. It also aids the absorption of another essential vitamin, calcium. It can be found in foods like spinach and other leafy greens, as well as almonds and beans.
Iron is required for the formation of red blood cells, especially haemoglobin, a protein that binds oxygen and transports it through the blood from the lungs to the cells in the body. Since the iron in plant-based foods is less accessible to the body than the iron contained in animal products, vegetarians must eat almost twice as much iron per day. Supplements may also be needed for pregnant women and people with iron deficiency anaemia. Meat (especially red meat and liver), seafood, lentils, beans, tofu, cashews, and broccoli are all good sources of iron.
Zinc is an important mineral for normal growth and development during pregnancy and childhood, as well as for immune function. Since the zinc present in plant-based foods is less accessible to the body than that found in meat and fish, vegetarians can need supplements as well. Red meat, poultry, seafood (especially oysters, lobster, and clams), dairy products, whole grains, beans, and nuts are all good sources of zinc.
It’s tempting to reach for the multivitamins and hope it gives your body all the essential vitamins. Multivitamins backed with a nice healthy diet are the way to go for a healthier and longer life. Browse the essential multivitamins from StayHappi and save up to 90% in comparison to the branded counterparts.