Contributed by Info Guru Bryce Hammons
Vitamins are classified as either fat-soluble or water-soluble; they can help to supplement your meal offerings while providing you with both a mental and physical boost.
Fat-soluble offerings are absorbed into the intestines thanks to the work of lipids.
For water-soluble offerings, though, they are excreted from the body if not used. Thus, it’s important to take in water-soluble vitamins on a regular basis. So, below, we’ll delve into the top ten vitamins for a healthy body.
To help with absorbing and retaining calcium and phosphorous, vitamin D is imperative for the building of bone mass. For those looking to increase their daily intake, around 200 IU for those below the age of 50 is adequate.
For men and women between the ages of 51 and 70, a daily intake of 400 IU is recommended; and for those over the age of 70, around 600 IU of D should be taken daily.
E is an important factor in health as it’s an antioxidant that protects against free radicals. 200 IU of E per day can be difficult to accomplish with a regular diet, so a separate Vitamin E supplement may be necessary in order to jumpstart your daily intake levels.
With that being said, it’s good to note that consuming more than 1,000 milligrams of E on a daily basis is not recommended by experts.
Vitamin K plays an important role in blood clotting and can be found within such super foods as kale, Brussels sprouts, broccoli, and spinach.
7. Thiamine (B1)
B1 helps to work (as a coenzyme) to create carbohydrate and protein metabolism; proper nerve functioning is assisted by the B1 vitamin, as well. Those looking to increase their daily intake can purchase whole-grain cereals, nuts, seeds, and pork to boost their overall B1 daily levels.
6. Riboflavin (B2)
Riboflavin, or Vitamin B2, works as a coenzyme in fat metabolism, as well as antioxidant reactions. You can find bolster B2 levels with the addition of fortified cereals, yogurt, milk, oysters, and more.
5. Niacin (B3)
Niacin is an important nutrient for a variety of reasons: production of energy, synthesis of fatty acids, and more. Salmon, whole-grain cereals, peanuts, beef, and much else contains B3 for the user.
For adult-age men, one should look for 19 mg per day of B3 while adult women should have an intake around 13 mg, according to writer Richard K..
4. Folate (B9)
Found in orange juice, broccoli, asparagus, lentils, and many other foods, B9, or folic acid, plays an important role in DNA synthesis. It’s quite important during the earliest stages of development in embryos. One should look to take at least 400 micrograms a day of folate.
3. B6 and B12
B12 propels metabolism, red blood cell formation, and nerve functioning. It can be found in milk, beef, oysters, and liver, among many other food, drink, and nutrient items.
B6 – along with Folate and B12 – allows for the recycling of homo cysteine into methionine. What does that mean? Well, B6, B12, and folate all assist in processes which help to build new proteins.
Proper B6 intake stands at 1.3 to 1.7 milligrams a day; for B12, a proper daily intake should stay around 2.4 micrograms a day.
You can find Vitamin A in such foods as sweet potatoes, tomatoes, and beef liver. It helps to stimulate the production (and activity) of white blood cells, regulate cell growth, and helps to maintain endothelial cells.
For men, around 3,000 IU of A is recommended; for women, approximately 2,333 IU is a proper daily intake.
Potential vitamins for a healthy body for the upcoming winter can start with a large helping of C. Current research recommends at least 100 mg daily. It’s important in collagen synthesis and iron absorption; as well, it helps to keep colds at bay, acts as an antioxidant, and can prevent gum decay, among many other positives.
It can even prevent the beginnings of carcinogens in foods within the gastrointestinal tract, according to this Yahoo article. Thus, in the end, these nutrients play a vital role in keeping us fit, happy, and healthy.