Vitamins are referred to as organic compounds that people require in small quantities. Many Vitamins come from our food as the body is incapable to produce them. Like, humans need to get the Vitamin C from their food, but animals can produce the required amount they need. Different types of Vitamins play a different role in our bodies. Even one of the studies showed that vitamin deficiencies are linked to chronic diseases but the dietary supplement and taking other nutrients can help with poor sleep and resolving stress. So, let us see a few essential Vitamins that are great for your health.
Vitamin A is also known as Retinol, and it helps in building the body’s natural defense against infection and illness. It helps in smoothing out the skin and helps the vision during the dim light. The good sources of Vitamin A are eggs, milk, yogurt or curd, oily fish, and cheese. You can also pick green leafy vegetables like carrots, spinach, red peppers, sweet potatoes, and yellow fruit like papaya, apricots, and mango. The RDA or Recommended Dietary Allowance is 900 mcg for men, 700 mcg for women, and for children and adolescents, it is 600 mcg.
All the water-soluble Vitamins that B Vitamins like Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxal), B7 (Biotin), B9 (Folic Acid), and B12 (Cobalamin) are essential for your body. These Vitamins are great for the development of body cells, producing energy, formation of red blood cells, building the protein in the skin, hairs, and nails, and for the development of a healthy nervous system. The good sources of B Vitamins are whole grain, cauliflower, potatoes, eggs, fish, cheese, milk, leafy vegetables, carrots, tomatoes, chickpeas or channa, bananas, nuts, etc. The recommended unit starts from 1.2 mcg and may go up to 30 mcg.
Vitamin C is a water-soluble vitamin that is beneficial for collagen production, bone formation, and wound healing. Vitamin C is also used to strengthen the immune system, acts as an antioxidant, and support the immune system. The great sources of Vitamin C are leafy vegetables, citrus fruits like oranges, potatoes, and tomatoes. The RDA recommended is 75 mcg for men and 90 mcg for women.
Vitamin D is also known as Cholecalciferol and it is a fat-soluble potent vitamin that the person gets from sun exposure and certain food and dietary supplements too. It is important for maintaining bone health and teeth. Vitamin D deficiency may lead to softening of the bones and rickets. To save yourself from these diseases, you must have foods like mushrooms, fatty fish, and eggs. One must also expose their body to sunlight for producing Vitamin D. The recommended daily intake is 600 IU (International unit) for children between the age of 1 to 18 years, for adults (men and women) up to 70 years it is 600 International unit, and for over 70 years it is 800 International unit.
Vitamin E or Tocopherol is a fat-soluble vitamin that works as an antioxidant that helps to destroy free radicals. These are unstable atoms that cause oxidative stress and can lead to cell damage. So, Vitamin E helps to protect your body from versatile health issues. The Alpha-Tocopherol meets human needs. One can get Vitamin E by eating almonds, spinach or palak, peanuts, mango, sunflower oil or seeds, and kiwi. The RDA for women and men is 22.4 International Unit each day, which are above the age of 14 years.
These potent Vitamins work great as the nutrient house for people and must be included as dietary supplement. The intake of healthy food will keep the infections at bay and keep you healthy. You must follow the dietary guidelines so that you can get enough Vitamins to help your body function properly. The only thing we would like to state is the pregnant women or breastfeeding moms must consult their doctors before consuming any supplements or food diets.