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How to Increase Your Intake of Vitamins and Minerals

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It’s a common fact that vitamins and minerals are one of the key components to a healthy lifestyle. They bolster hundreds of functions throughout the body, namely, boost immunity, regulate blood levels, improve vision, make your bones stronger, and even help heal wounds. But how do you know if you are getting enough? Here are some ways to increase your intake of vitamins and minerals.

Why Are Vitamins So Important?

In order to perform all these functions and work properly, our body needs the proper amount of vitamins and minerals. And when these nutrients are consumed in insufficient amounts, the consequences can range from minor deficiencies to major disorders.

supplements

In order to avoid these problems, there are some steps you need to take. For example, talk to a certified dietician to recommend a healthy diet. You could increase the intake of foods that are rich in vitamins and minerals. Or you could choose to take vitamin supplements.

Supplements

Supplements are a quick and easy way to ensure your body is getting the proper amount of vitamins and minerals. Chewy vitamin gummies, for example, are one option. In fact, they are a great choice for both kids and adults alike since they are so easy to take. Plus, there are a huge variety of vitamins and minerals available in gummy form. Certified elderberry gummies are the best option. They’re easy to find, easy to take and contain extra health benefits.

However, dietary supplements are not always the best solution. They may cause allergic reactions in some people and can be harmful in more ways than one if consumed without consulting a dietician or doctor.

Therefore, following a healthy diet and specifically including foods rich in vitamins and minerals is the best and safest route to a fit and healthy life.

Vitamins Your Body Needs

The human body needs a wide range of vitamins and minerals. Some of the most necessary vitamins along with their sources are listed below:

Vitamin A

Vitamin A (retinol) is mostly associated with visibility and night blindness. Unlike what most people think, vitamin A is not just for people with big, fat glasses resting on the tip of their nose. Instead, these fat-soluble vitamins promote hair growth, make your skin glow, and provide vitality to other parts of the body such as teeth, gums, nails, bones, and glands. 

Sources of vitamin A

  • Green and yellow fruits and vegetables such as mangoes, carrots, sweet potatoes, and peaches
  • Liver 
  • Fish
  • Egg yolk

Vitamin C

Vitamin C, a.k.a ascorbic acid, is yet another vital component of our body with numerous functions, including growth and repair of cells and tissues, bolstering the body’s defense and immune system as well as maximum absorption of iron.

Sources of vitamin C

  • Fruits like kiwi, strawberries, and oranges
  • Citrus fruits
  • Leafy greens, for instance, Brussels sprouts, spinach, and broccoli.

Vitamin D

Vitamin D or cholecalciferol is once again a fat-soluble vitamin. It enters the body through exposure to sunlight. Its main functions involve absorption of calcium, strengthening the immune system, and supplementing bones and teeth. Sufficient intake of vitamin D will help improve resistance against various diseases.

Sources of vitamin D

  • Sunlight
  • Fatty fish
  • Fortified milk.

Vitamin E

Vitamin E (tocopherol) is also like vitamin D, a fat-soluble vitamin and gives a boost to the immune system. It also helps in the production of red blood cells, maintenance of bone, and repair as well as the reproduction of cells. Moreover, vitamin E is an antioxidant that helps prevent certain cancers and even cardiovascular disorders.

Sources of vitamin E

  • Vegetable oil
  • Liver
  • Nuts and seeds
  • Leafy greens.

Vitamin K

Vitamin K also referred to as menaquinone, is another essential element of a healthy lifestyle. The most highlighted and well-known function of vitamin K is its tendency to clot blood.

Sources of vitamin K

  • Leafy greens
  • Liver
  • Egg yolk

Vitamin B

Vitamin B is the only vitamin that can be found in varieties. For instance, vitamin B1, B2, B3, B5, B6, and B12. The functions of this water-soluble vitamin include:

  • Vitamin B1 bolsters metabolism rate.
  • Vitamin B2 sustains visibility. 
  • Vitamin B3 promotes skin health and assists the breakdown of molecules.
  • Vitamin B5 helps in the creation of hormones, fatty acids, and blood cells.
  • Vitamin B6 assists the manufacture of structural and functional chemicals (such as proteins, neurotransmitters, and hemoglobin).
  • Vitamin B12 is involved in the development and efficient functioning of the nervous system. 

Sources of Vitamin B

  • Meat
  • Egg
  • Fish
  • Leafy greens
  • Fruits and vegetables
  • Nuts
  • Brown rice
  • Fortified products

A healthy diet means that you’re eating foods containing sufficient amounts of the vitamins described above. But when some people detect deficiencies or lack of vitamins and minerals, more than half of them turn towards supplements to restore their body’s needs.

In some situations, taking supplements may be for the best. But in others, these supplements can serve the completely opposite purpose. In short, in many cases, a healthy diet can be reached without the use of supplements.

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