Are you feeling tired with no energy to complete your daily tasks? Are you suddenly experiencing joint pain or skin or hair issues? Vitamin or mineral deficiency might be the reason.
Vitamins and minerals are necessary to help the body to maintain itself. Minerals help maintain proper electrolyte balance in the body.
Due to poor lifestyle habits, the ability to absorb vitamins and minerals decreases. But you don't have to turn to supplements to get your daily dose of all vitamins and minerals.
In this article, we will understand how we can get our daily dose from common food with minerals and vitamins, that we eat on daily basis, much more effectively. The food with minerals and vitamins that we will discuss is usually that we have readily available in our homes.
The most important minerals, vitamins, proteins, and anti-aging antioxidants, as well as fiber, are abundant in fruits and vegetables.
People who ate at least seven portions of food rich in vitamins and minerals such as fresh fruit and vegetables per day were significantly less likely to develop cancer, heart disease, or stroke than those who ate less than one portion per day, according to the Health Survey for England.
Let's get started with vitamins and minerals containing food that we can have on a daily basis to increase body vitality.
Vitamin A
Vitamin A is very important for our skin health and eyesight. Fish oils are a good source of Vitamin A and you would find these on every shelf in your supermarket. But there are many other common sources of Vitamin A and Omega 3 fatty acids. These are raw fish such as King Mackerel and Salmon.
You can also receive vitamin A by eating foods high in beta-carotene, which your body can convert to retinol. Spinach, carrots, sweet potatoes, red peppers, and fruits such as Mango, papaya, and apricots are the best sources of beta-carotene.
Apart from fish and eggs, if you are vegetarian, you can boost your Omega 3s by including common foods such as walnuts, flaxseeds, and kidneys beans in your diet.
Vitamin B
B vitamins are a group of water-soluble vitamins that are essential for cell metabolism and red blood cell production.
Biotin is a water-soluble vitamin that is related to vitamin B and has an important function in hair health. It's another supplement that is widely marketed nowadays and many of us pop these pills without thinking. These pills are being sold even though biotin deficiency is so uncommon that there isn't enough data to set a daily intake for it.
In fact, our intestines frequently create more of it than the body requires. You just have to make sure that your daily diet includes the foods that contain the most biotin like whole grains, bananas, eggs, fish, meat, seeds, nuts, and sweet potatoes. Our hair's health is mostly determined by the state of our digestive system. Rather than consuming medications, nourish your gut by eating probiotic-rich foods like milk, curd, and paneer.
Vitamin B12
If you're a vegetarian, you'll need to supplement with vitamin B12. This has virtually become the supplement industry's mantra. Because B12 is essential for the health of our blood, nerves, and DNA. Extreme weariness, pale, yellow complexion, brown nails, mouth ulcers, and depression are some of the symptoms of vitamin B12 insufficiency. So, what does this signify if we see any of these symptoms? Is it necessary to go non-vegetarian, or should we rely on supplements as a last resort?
Of course not, vitamin B12 is supplemented in a wide range of plant foods. Vitamin B12 can also be found in dairy, eggs, and cheese, which are all-natural sources.
Whole grain cereals, soy milk, yogurt, milk, cheese, eggs are all vegetarian foods sources of vitamin B12. The daily intake of vitamin B12 is 2.4μg, according to the USDA food labeling guidelines.
Vitamin C
Vitamin C is a necessary component of good health. It aids in the formation and maintenance of bones, skin, and blood vessels. It's also a powerful antioxidant. Vitamin C is found in a variety of foods, particularly fruits and vegetables.
Vitamin C is also known by the names L-ascorbic acid, ascorbic acid, and L-ascorbate.
Vitamin C is a water-soluble vitamin that does not get stored in the body. People must take vitamin C-rich foods daily to maintain optimal levels. Vitamin C is required by the body for a variety of tasks such it helps in absorbing iron in the body, strengthening the immune system, promotes healing. It is an antioxidant that assists in the removal of wastes from the body. Most importantly, it also helps in the production of collagen in the body.
Citrus fruits are the best sources of Vitamin C. It is best obtained from fresh fruits and vegetables. Heat and cooking in water, on the other hand, can degrade the vitamin C content of these foods, so it's better to consume them raw.
Red and green peppers, tomatoes, potatoes, orange, grapefruit, spinach, green peas, and green leafy vegetables are all the best food sources of vitamin C you can have.
Vitamin D
When we are directly exposed to sunlight, our bodies naturally produce vitamin D. Needless to say no source can even come close to the sun when it comes to vitamin D. To ensure proper levels of vitamin D in your blood, you can also receive it from sources such as salmon, sardines, eggs, mushrooms.
Vitamin D has many functions. The most crucial is the management of calcium and phosphorus intake, as well as the support of regular immune system activity. Vitamin D is required for appropriate bone and teeth formation, as well as improved disease resistance in some cases.
Tiredness, aches, and pains are a few of the symptoms of a vitamin D deficiency in adults. Vitamin D deficiency results in stress fractures, especially in the legs, pelvis, and hips, causing severe bone or muscle discomfort or weakening.
You may become vitamin D deficient if you live in areas with no abundant sunlight such as where there is high pollution or tall building or trees blocking the sunlight. Another cause for vitamin D deficiency is the use of sunscreens or if you have darker skin which results in less absorption of Vitamin D.
Proteins
Proteins help to create muscles, trigger chemical reactions in the body, transport nutrients, protect against illness, and perform a variety of other tasks.
For example, Collagen is a protein that gives structure to your bones, skin, tendons, and ligaments, among other things.
There is a craze in the market about the various collagen supplements and claim to be the best way to have vibrant skin.
However, before you spend your money on them, think about whether your body really needs them. Companies producing these synthetic supplements don't want you to know that collagen is the second most common substance in the body after water.
It is the most important structural protein in connective tissue, accounting for 70 to 75 percent of skin and 25 to 35 percent of total protein in the body. Your body is fully capable of producing collagen. The body, however, does not receive the proper environment to synthesize collagen due to our fast-paced and stressful modern lifestyle.
It is very important to follow a healthy lifestyle to allow the body to build collagen naturally. In addition, certain foods help the body in building collagen.
To get a collagen boost, eat fresh citrus fruits such as Oranges, lemons, tomatoes, etc. Vitamin C is abundant in citrus fruits, which aids collagen formation. Plus, there's nothing like a wonderful fruit salad or a splash of citrus in a salad to make you feel refreshed. In addition, you could also include eggs, vegetables like Broccoli, and nuts rich in vitamin C for boosting collagen levels.
Magnesium
Magnesium is one of the seven important minerals that the human body needs in considerable quantities (Calcium, potassium, sodium, zinc, chloride, and phosphorus are the others).
Magnesium is required for protein, DNA, and RNA synthesis. Magnesium is important for our metabolism, and cells need it to move calcium and potassium ions across cell walls. Magnesium levels are important for neuron function, muscular contraction, heartbeat, and bone health.
Magnesium is still utilized as a laxative and an antacid. Magnesium is promoted as a supplement for preventing migraines, hearing loss, and kidney stones.
However, you should be aware that magnesium deficiency is usually caused by a decrease in magnesium absorption in the gut or an increase in magnesium excretion in the urine. Magnesium deficiency is rare in otherwise healthy people. This is because the kidneys are in charge of magnesium levels. Depending on the body's needs, kidneys increase or reduce magnesium excretion (waste).
Magnesium can readily be obtained from a balanced diet. Magnesium is abundant in whole grains, nuts, legumes, seafood, meat, dark green vegetables, and many fruits.
Calcium
Among all minerals, calcium build and maintain healthy bones, and 99 percent of the calcium in the body is found in the bones and teeth. It's also necessary for the brain and other parts of the body to function properly. It promotes cardiovascular health and muscular activity. It may also aid in blood pressure regulation, among other things.
Calcium should be obtained mostly through dietary sources such as dairy products, green leafy vegetables, clams, milk, yogurt, and tofu. Calcium is easily absorbed when taken with food. According to recent studies, it is also found iron and calcium are related and supplemented calcium can block the absorption of iron.
Vitamin D, which helps the body absorb calcium, is required if you are still facing a deficiency of calcium.
The problem with most calcium supplements on the market is that they are either synthesized or do not specify the source. It might even come from animal bones. Calcium that is not correctly absorbed in the body is deposited in the long run. Excess calcium can cause calcification of arteries, kidney stones.
Zinc
Zinc is necessary for good health and is involved in childhood development, the immune system, wound healing, and other processes.
Foods high in zinc, such as beans, poultry, oysters, and fish, are the best sources. You can also get zinc by consuming nuts, whole grains, legumes, and yeast.
If a deficit is suspected, a doctor may prescribe supplements. Especially, pregnant women, those who are breastfeeding, and those who eat a plant-based diet all require more zinc. However, before using any supplement, see your doctor.
Iron
Iron is a vitamin that has various functions in your body, such as keeping you healthy and vitalized.
Low iron levels are widespread, and they can result in unpleasant symptoms such as fatigue, poor focus, and recurrent sickness. Iron deficiency, on the other hand, is not always straightforward to detect, during its early stages.
Iron supplements can help cure iron deficiency anemia and reverse low iron levels. They are typically regarded as the treatment technique of choice since they can provide benefits faster than diet therapies.
These supplements can be especially beneficial for persons who are susceptible to low iron levels and if they can't keep their iron levels up with food alone like infants, young children, pregnant women, etc.
It's worth noting that consuming iron supplements when you don't need them can be harmful to your health, partly because they often include high levels of iron, which can create digestive problems and prevent the absorption of other vitamins and minerals in your stomach.
Unnecessary usage of these supplements can lead to cell damage and, in extreme cases organ failure. Negative side effects can affect anybody, but they are more dangerous in youngsters.
As a result, before taking iron supplements, discuss with your doctor about having your or your child's iron status evaluated, and always follow your physician's dose recommendations.
Conclusion:
It is evident that most of the deficiencies are a result of poor lifestyle habits and vitamins and mineral fulfillment should never be an issue if you follow a healthy routine and proper homely food diet that includes the foods we have discussed in the article.
Supplements may be taken in cases where it is prescribed by a doctor as a part of treatment.
While these are all good reasons to take supplements, taking too many supplements without consulting a doctor can actually be harmful. We hope you've found this information useful! If you'd like to learn more about foods that you can include in your diet or have any other questions, please let us know in the comments and appreciate sharing this article on Facebook today.
.jpg "Linking to Bookmark in Word Document Saved on SharePoint")
