WHAT VITAMINS YOU SHOULD TAKE DAILY ?

 what vitamins should i take ?

It is estimated that roughly half of all American adults take vitamin or mineral supplements.

"People may take supplements if they know they are deficient in a particular food group," Patton says. "Others may take supplements for antioxidant benefits or because they know they don't eat enough fruits and vegetables. Some people may suffer from a true deficiency."

Because everyone's vitamin requirements differ, it's a good idea to consult with your doctor or a registered dietitian before beginning to take supplements. They can advise you on which products to use and whether you should use any at all. Your doctor and pharmacist can also tell you if a supplement will interfere with any medications you are currently taking, potentially causing health problems.

what does recommended daily allowance mean?

The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake required to avoid deficiencies and maintain good health. Vitamin and mineral recommendations for men and women are frequently different.

The RDA can be calculated in a variety of ways. Vitamins and minerals that are required in higher doses are measured in milligrammes, while those that are required in lower doses are measured in micrograms. One milligramme contains 1,000 micrograms. Each vitamin and mineral has its own RDA.

vitamins and their benefits

Here’s what vitamins and minerals you should consider taking

vitamins you should take daily

vitamin A

is a fat-soluble vitamin that is also referred to as retinol. The recommended daily allowance for vitamin A is 700 micrograms for women and 900 micrograms for men. Many dairy products and yellow or orange fruits and vegetables contain vitamin A.

"Cantaloupe, mangoes, and apricots are good options," Patton says.

The following are the advantages of vitamin A:

Aids in the fight against infection.

Maintains good vision.

It is essential for the health of the heart, lungs, and kidneys.

By fighting toxins, it keeps the skin healthy (also called free radicals).

Bones and teeth are strengthened.

Vitamin B

The vitamin B complex is made up of eight B vitamins, each with a different RDA. According to the United States Department of Agriculture (USDA), most Americans do not consume enough B vitamins to meet their RDA.

Many cereals, flour, breads, and pastas in the United States are routinely fortified with B vitamins to reduce the risk of deficiency. Leafy green vegetables, animal proteins, and whole grains are high in B vitamins.

"The majority of B vitamins are used to convert food into energy," Patton says. "And it's also used a lot for cell growth, development, and creation."

The following are the advantages of vitamin B:

Keeps brain function and memory normal.

Required for normal carbohydrate, protein, and fat metabolism.

Lowers LDL (bad cholesterol) while increasing HDL (good cholesterol).

Vitamin C

Required for normal carbohydrate, protein, and fat metabolism.

Vitamin C is a water-soluble vitamin that contains antioxidants that aid in the growth of healthy tissues. The RDA for men is 90 milligrammes, and the RDA for women is 75 milligrammes. Many fruits and vegetables contain vitamin C.

"Vitamin C helps protect your cells from free radical damage," says Patton. "It's also used to help your bodies make collagen."

Vitamin C Advantages:

Reduces the likelihood of catching a cold.

Keeps skin and tissues healthy.

Bones and teeth are strengthened.

If you are iron deficient, vitamin C can help your body absorb it better. "Having more vitamin C is beneficial if you're trying to maximise your iron absorption," she adds.

Vitamin D

UV (ultraviolet) light activates vitamin D, an essential fat-soluble vitamin. Vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals, in addition to sun exposure. When a person does not get enough UV light, these can be a healthy alternative. The RDA for children and adults is 15 micrograms (600 IU). It is 20 micrograms for people aged 70 and up (800 IU).

"Vitamin D deficiency is fairly common," Patton says. "Doctors may test your vitamin D levels, and they may be low enough that people require a prescription-strength vitamin D dose."

Vitamin D Advantages:

Influences the function of immune cells.

Keeps the nervous system running.

It is required for bone health.

Calcium and phosphorus levels in the blood are regulated.

Vitamin E

Vitamin E is necessary for proper organ function. You should consume 15 milligrammes per day. Vegetable oils, avocados, spinach, seeds and nuts, and whole grains are all good sources of vitamin E.

"Vitamin E has antioxidant benefits that help keep your immune system strong, but it can also help with dilating blood vessels and preventing blood clots," Patton says.

The following are the advantages of vitamin E:

Toxin-induced cell damage is avoided.

Muscle function is preserved.

Cancer risk is reduced.

Lowers the risk of heart disease.

Lowers the risk of Alzheimer's disease.

Vitamin K

is essential for blood clotting. The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is mainly found in leafy green vegetables.

“Vitamin K also plays a role with calcium in keeping your bones really healthy,” says Patton.

Vitamin K benefits:

• Helps in rapid wound healing.
• Creates strong bones.
• Helps protect against heart disease.