As you should know, vitamins and minerals play a huge part in how our bodies work but it can be hard to even know which ones to start with. Some of you might just pop a multivitamin every day and think you’re good to go, but does your multivitamin really have what you need , and does it have nasty fillers like mercury or artificial flavors and dyes?
What vitamins you take can make a huge difference on your health! I personally take a ton of vitamins every day, but I won’t try to shove all of those down your throat today. I’m just going to give you the basics for a healthier and happier day.
Most of us know of this vitamin, it’s simple and easy to find, but most don’t know really how wonderful it is for your health. Vitamin C it a wonderful antioxidant, and is needed for growth and repairing bones, teeth, tissues, all over your body, it helps reduce your chances of getting sick (Great to take when sick) . The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet. Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin, but very large doses can lead to stomach upset and diarrhea.
Signs of vitamin C deficiency are:
Anemia, Bleeding gums ,Decreased ability to fight infection, Decreased wound-healing rate, Dry and splitting hair, Easy bruising, Gingivitis (inflammation of the gums)Nosebleeds ,Possible weight gain because of slowed metabolism, Rough, dry, scaly skin, Swollen and painful joints, and Weakened tooth enamel.
Vitamin D helps your body’s nerves, muscles, immune system, and helps absorb calcium into the bones. The sun is one of the best ways to get vitamin D, but since most of us are stuck in school or work all day it’s hard for our bodies to get the needed amount of vitamin D. Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Vitamin D is also useful in slowing the reproduction of certain types of cancer cells.
Vitamin D deficiency seems to be common in the U.S. Maybe we are all just spending too much time inside. It is estimated the 25% of U.S. adults have less than 18 nanograms per milliliter of vitamin D (severe vitamin D deficiency). Overall, 40% of men and 50% of women are thought to be lower than the healthy level of vitamin D (28 nanograms per milliliter). The people most at risk are anyone who spends a lot of time indoors , and people with dark skin (dark skin absorbs less sunlight). When vitamin D levels are low, your body just doesn’t seem to work as well. Vitamin D deficiency has been linked to high blood pressure, insulin problems, diabetes risk, obesity and more.
If you take this vitamin be sure to take it right away in the morning for an extra boost of energy!
This wonderful antioxidant is your skins best friend! Vitamin E helps the skins aging process, reduces the appearance of stretch marks and scars, burns, promotes faster healing, makes your hair shinier, fingernail growth, and the formation of red blood cells. Vitamin E is Fat soluble, not water soluble and can be stored in the body. However, vitamin E doesn't control physical signs of aging like wrinkles and grey hair. It won't make you live longer, either! But it can help you live better.
It isn't always easy to get enough vitamin E in your diet. Oils and margarines made from corn, cottonseed, soybean, safflower, and wheat germ are good sources of vitamin E. You can also get this powerful vitamin from nuts and seeds, like hazelnuts, sunflower seeds, peanuts, Brazil nuts, and almonds. Fruits, veggies, and whole grains have some vitamin E, but cooking at high temperatures destroys vitamin E. Look for fresh or lightly cooked/lightly processed foods for best vitamin E content.
Vitamin E deficiency symptoms include ruptured red blood cells, abnormal fat deposits, degenerative changes in muscles, skin and nails, and neurological disorders.
Vitamin E deficiency is associated with pancreatic, gallbladder, liver, and celiac diseases characterized by poor nutrient absorption from the digestive tract.
Nervous system problems – sensation loss, pain, and tingling – in the arms, hands, legs, and feet may signify vitamin E deficiency.
Deficiency of vitamin E is a nutritional deficiency and can be overcome by eating a proper diet and taking vitamin E supplement.
Vitamin A (beta-carotene):
Beta-carotene is an antioxidant, it is also a provitamin, because it is easily converted to vitamin A in the liver. Vitamin A is essential for eye health, skin and mucous membrane health, reproduction and fertility, growth, and immune system function. Beta-carotene is not toxic when consumed in large amounts because the body will convert to vitamin A only what it needs. Side effects of too much beta-carotene include diarrhea and a yellow or orange cast to the skin, especially on the hands and feet. Beta-carotene is a powerful antioxidant, similar to vitamins E and C. Antioxidants protect the body from damage caused by the toxic byproducts of normal cellular metabolism that may cause cancer and other diseases.
The immune system does not function as well with low levels of Vitamin A. A lack of this vitamin affects skin cells, and mucous production in the respiratory, digestive, and urinary tracts, all of which provide barriers against infections. It is also crucial in the development of lymphocytes, or the white blood cells that fight infection. A deficiency in vitamin A adversely affects hormone production in the reproductive systems of both men and women. Low levels of vitamin A can also affect genes that regulate growth, impeding normal development in a fetus, possibly resulting in birth defects or other abnormalities.
B complex with a little extra B12:
Vitamin B complex is made up of eight vitamins, they were initially thought to be one vitamin because they usually co-exist in the same food but were later found to be different with diverse functions. So they retained the ‘vitamin b’ part in their names. These vitamins include vitamin B1, vitamin B2, Vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9 and vitamin B12. Alongside vitamin B6 these are the vitamins that should be taken daily. All 8 are essential for human metabolism, growth, reproduction, general health, appetite, the normal functioning of the digestive tract, nervous stability, and blood cell formation. B Vitamins are so important they are one of the few nutrients the federal government mandates to be added to foods. The problem is, you cannot rely on your food for enough B vitamin. Intense heat, processing, slow cooking, light, baking soda and baking powder all destroy B vitamins.
When was the last time you went through a day without sugar, processed foods, alcohol, caffeine or stress? Every one of these depletes your body's supply of vitamin B.
Deplete the body of these compounds and you weaken the nerve and muscle tissue which could result in nerve problems and loss of muscle tone. The loss of brain tissue will affect your memory. Phosphorous depletion will weaken muscle and rhythm function, affecting the rhythm of the heart.
Make sure you are taking this important vitamin, it will affect your future!
Calcium and magnesium:
Calcium is crucial for strong bones, especially for women, who are five times more likely than men to develop bone-weakening osteoporosis.
Hypertension, or high blood pressure, is a problem that many individuals face. With the use of calcium, however, blood pressure may be controlled to some degree. Studies have shown that diets high in calcium result in a decrease in blood pressure and risk of hypertension
A study analysis performed by professors at Creighton University directly links calcium to weight control and fat loss. Data from several observational studies and trials was collected and analyzed to determine calcium's effect on weight. The results led these individuals to the conclusion that "increased calcium intake results in reduced body weight, mainly by reducing fat mass." It should be noted, however, that calcium is only one player in the weight management equation. Many other factors influence body weight.
Calcium and magnesium are two elements that are highly essential for the body. They are mentioned together because they mostly function as a group. Calcium is the most abundant element in the body and is extremely essential for the growth and development of the bones. However, it is not very easy for calcium to get absorbed within the body and hence most of it is flushed out. Magnesium is the element that helps calcium get absorbed within the body. Refined sugar and alcohol interfere directly with the amounts of calcium and magnesium in the body. Both of these substances eliminate more magnesium out of the body in the form of urine. As a result, magnesium is unavailable for the absorption of calcium and its level goes down too. Hence, people suffering from bone related problems must reduce their intake of both refined sugar and alcohol.
How to find the right vitamin:
Most of the best vitamins are the cheapest ones, don’t go looking for the best and most expensive, just look at the back of the bottle. Look at the ingredients if it has sugar, artificial dyes or flavors, preservatives, or any other listed ingredient that shouldn’t be in that vitamin put it back.
You want to have one that is free from artificial dyes flavors, sugars, gluten, yeast, wheat, milk or milk derivatives, lactose, preservatives, soy, and sodium.
Just taking these six vitamins will help your now and in the future. I hope you learned a little something new and consider going and getting some of the vitamins listed above!
Did you know that Haley believes that organic is the way to go?!