Top Reasons to Incorporate Healthy Vitamins & Minerals in Your Daily Diet

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( — May 9, 2022) — Vitamins and minerals have been an integral part of our dietary routine. Medical specialists particularly emphasize including them in your everyday diet. Therefore, we have discussed seven of the most essential vitamins and minerals that should be a part of your everyday diet.

Are you aware that ever since their discovery, vitamins and their precise needs have been a point of conflict? Epidemiologists, physicians, chemists, and physiologists collaborated to develop our current understanding of vitamins and minerals. Therefore, after years of observation, tests, and trial and error, they were able to determine that vitamin deficiencies rather than viruses or poisons, at the time caused several ailments. However, researchers soon discover the exact amounts of vitamins required to avoid deficiency disorders. Consequently, in order to lead a healthy life, we have to take vitamins and minerals in relevant quantities.

A Way to Better Health

Therefore, if you want to live a healthy life, you must increase the intake of these nutrients in your everyday diet. Rather than taking a multivitamin, it is ideal to receive these nutrients through diet. This is because eating allows your body to absorb micronutrients more easily.

So, ask your doctor if dietary supplements are good for you when you cannot obtain all the nutrients you need from food alone. Moreover, supplements can help you acquire the recommended daily supply of vitamins and minerals that your body requires to stay healthy. However, while eating a well-balanced meal is the best way to receive your vitamins and minerals, a supplement can help your body get the additional nutrients it might be lacking.

What Vitamins Should you be Taking on a Daily Basis?

Because everyone’s vitamin requirements vary, it is a good idea to consult with your doctor or a qualified nutritionist before beginning to take them. They can assist you in determining which products to take and whether you really need to take any at all. 

Additionally, your doctor or pharmacist can also inform you if a medicine will interact negatively with any prescriptions you are taking, perhaps resulting in health issues.

The Advantages of Vitamins & Minerals

Here are some vitamins and minerals to think about taking:

  1. Vitamin A

Vitamin A is a fat-soluble vitamin that is commonly known as retinol and is a fat-soluble vitamin. For women, the RDA for vitamin A is 700 micrograms, while for men, it is 900 micrograms. Other than this, vitamin A is present in a wide range of dairy products as well as yellow and orange fruits and vegetables.

Vitamin A’s advantages include:

  • Aids in the battle against infection.
  • Keeps your vision in good shape.
  • It is important for heart, lung, and kidney health.
  • By combating pollutants, it keeps the skin healthy (also called free radicals)
  • It strengthens bones and teeth.
  1. Vitamin B

Vitamin B is a water-soluble vitamin, made up of eight B vitamins with varied RDAs. Most people do not acquire their RDA of B vitamins in their daily nutrition.

Moreover, to reduce the risk of deficiency, many kinds of cereal, flour, bread, and pasta are fortified with B vitamins. Similarly, whole grains, leafy green vegetables, and animal proteins all naturally contain B vitamins. Even these days, some pills and lozenges such as the ACV gummies contain different vitamins in them. This actually helps in increasing apple cider vinegar gummies benefits that a person can avail after consuming them.

Benefits of Vitamin B include:

  • Maintains proper memory and brain function.
  • Required for appropriate glucose, protein, and fat metabolism.
  • Lowers LDL (bad cholesterol) and raises HDL (good cholesterol) (good cholesterol).
  • Heart disease risk is reduced.
  • Reduces the chance of having a stroke.
  • Nervous system function and normal blood cell production require it.
  1. Vitamin C 

Vitamin C is an antioxidant-rich water-soluble vitamin that promotes healthy tissue formation. The RDA for men is 90 milligrams; while the RDA for women is 75 mg. Similarly, you can find Vitamin C in a wide variety of fruits and vegetables.

Vitamin C’s advantages include:

  • It is possible that it will help you avoid catching a cold.
  • Maintains the health of the skin and tissues.
  • It strengthens bones and teeth.
  1. Vitamin D

It is a fat-soluble vitamin that is activated when exposed to ultraviolet (UV) light. You can find Vitamin D in cod liver oil, fatty salmon, fortified drinks, milk, and cereals, in addition to sun exposure. If a person doesn’t get enough UV light, they can be a healthy alternative. The RDA for children and adults is 15 micrograms (600 IU). It is 20 micrograms for people over the age of 70. (800 IU).

Vitamin D’s advantages include:

  • It influences the activity of the immune cell.
  • Maintains the functions of the neurological system.
  • Bone health necessitates it.
  • Regulating phosphorus and calcium levels in the blood.
  1. Calcium

Calcium is a mineral that is required for proper bone development. For men and women aged 19 to 51, the RDA for calcium is 1,000 milligrams daily; for women over 51 and men over 70, the RDA is 1,200 milligrams per day. Several dairy products, including cheese, milk, and yogurt, are high in calcium. Calcium is also found in tofu, spinach, soy, and rhubarb.

Calcium’s advantages include:

  • Muscle function is improved.
  • Calcium helps keep blood pressure at a healthy level.
  • Hormone secretion is boosted by this supplement.
  • Aids in the maintenance of strong bones.
  • Aids in the maintenance of strong teeth.
  • Osteoporosis risk is reduced.
  1. Iron

Iron helps in transporting oxygen throughout the body with the help of iron. Moreover,  a lack of iron can lead to a weakened immune system and weariness. The iron intake for males and women should be between 8 and 18 milligrams per day. Red meats, leafy green vegetables, and legumes are high in iron.

Iron’s advantages include: 

  • Improved immunological function.
  • It gives you energy.
  • Enhances mental performance.
  • Enhances the capacity to focus.
  • Transports oxygen throughout the body.
  1. Zinc

We only require a minimal amount of zinc. Therefore, the RDA for men is 11 milligrams while for women it is 8 milligrams. Additionally, among the foods containing zinc are red meat and poultry, as well as beans, nuts, and whole grains.

  • Zinc benefits health in many ways, including reducing cancer risk.
  • Enhances the immunological system.
  • Enhances memory.
  • Reduces the symptoms of a common cold.
Before We Part

As we understand now, these nutrients are important and essential to our bodies. The deficiency of these nutrients may lead to many diseases of the bones, eyes, skin, nervous system, etc. The nutrients must be taken as additional nutrients in order to fill their deficiency, with the advice of a doctor. For more information on healthy eating, living, and essential lifestyle changes check out Divinity Nutra, the wellness blog.