Growing up, we were always told to consume nutrients to grow healthy. This mainly consists of our diet and food supplements, which are ingested optionally. With the long list of available nutrients in the market and even in our dining tables, which are the ones we need to take in every day? The following are the best vitamins and other supplements we can take daily.
Vitamins are micronutrients that are needed by the body to function well. These cannot be extracted from our bodies; these are instead found in the food we take, particularly in plants. Vitamins are also sold in syrups and edible capsules or tablets for additional nutrition to be taken in besides your diet. The following are some of the vitamins you need to take regularly.
B Vitamins, also known as the Vitamin B Complex, is a group of vitamins that make up most of all 13 vitamins. There are eight kinds of B vitamins, each of which has a different purpose. These are the nutrients thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and lastly, cyanocobalamin. They are also known more shortly as B1, B2, B3, B5, B6, B7, B9, and B12, respectively, to be easily remembered.
Most of these B vitamins have varied purposes: metabolizing carbohydrates, fat, and alcohol to energy, assists in brain and nerve function, helps with vision and skin, produce steroid hormones, and forms red blood cells. These can be found in various foods such as meat, poultry, fish, liver, kidney, milk, yogurt, cottage cheese, whole grain bread and cereal, nuts, legumes, fruits, and leafy vegetables.
Vitamin D is a vitamin unique with being available through the ultraviolet radiation from the sun. It can also be found in food but is only available in specific foods by five to ten percent, such as egg whites and saltwater fishes. Vitamin D is known to help with the production and control of calcium in your body. Lack of vitamin D can lead to bone and muscle deficiency.
The ideal way of getting vitamin d is exposure to the sun. You can do any outdoor-related activities, but with moderation. Some of the people who need this vitamin the most are infants, some adults, people with naturally dark skin, and obese people. However, too much exposure to the sun can be harmful as exposure to UV rays can give you cancer. Consult your doctor for the right UV ray exposure for you.
Vitamin A is best known as the nutrient that helps with your vision. It is an antioxidant that is found in the food we eat. You can specifically take vitamin A through liver, milk, and colorful and fleshy fruits and vegetables. With this, there are two types of said vitamin, which are retinoids and beta-carotene. Retinoids are produced by animal products and are especially known to help with skin growth. Beta-carotene is found in plants such as fruits, vegetables, and fungi and helps with cell development and sight.
Diet is only one of the ways you can get vitamin A. Besides food, you can also get it through food supplements, and it is even an ingredient in skin products such as moisturizers. Always consult your doctor or dietician on the amount of vitamin A you consume. While it can help with particular illnesses, too much dosage can give harmful side effects.
Dietary supplements, or just supplements, are nutrients, taken typically orally, in the form of either capsules, tablets, syrups, or through any edible means. They are taken as an additional nutrient, especially for those whose diet isn't just doing it for them. Even though they are in the same form a medicine would, you do not need a doctor's prescription to purchase it. The following are the supplements you could take.
Multivitamins are a type of supplement packed with several vitamins and minerals to help your body perform better. These are often in the form of capsules and syrups and are taken after meals. The content in these multivitamins vary heavily in terms of its contents. Some have all vitamins and minerals, while some have only parts of them.
One thing you must know before purchasing one is that you cannot use multivitamins in the hopes of curing an illness. These are only produced to help specific body parts function well. It is used as additional nutrients besides those you get from your diet and the rest of your lifestyle. Always seek the advice of a medical professional for the best multivitamin for you.
Probiotics are live bacteria that are known to help with your digestive system. These are 'good bacteria,' which means they are helpful and do not cause any harm. Despite this health benefit, these are sold as food, often produced in yogurt or cultured milk.
There are two types of probiotics. These are lactobacillus and bifidobacterium. Lactobacillus is a popular type of probiotics, which helps fight diarrhea. It can be found in yogurt and fermented food such as cider and kimchi. Bifidobacterium is a lactic acid bacteria that helps relieve symptoms of Irritable bowel syndrome, including abdominal pain. Probiotics are typically safe to ingest since they are naturally found in our oral cavity and gastrointestinal tract.
To maintain a healthy body, it is always essential to have a balanced diet and proper exercise. Taking vitamins and supplements are optional for the healthy individual but are of big help to those who need it the most. Always remember to consult the doctor before buying such products to make sure you're on the right track.