It is important that we are able to nourish ourselves with the vitamins and minerals to ensure that we can keep ourselves always healthy and in top shape. Ideally, we are recommended to have a balance diet meal filled with nutritious foods. But let’s get real and face it, not all of us can say that we have a well-rounded daily food intake, and even if we do, freshness and processing techniques can greatly diminish the amount of vitamins and minerals in any type of food that we eat.
Thus, some of us resorted to taking vitamin and mineral supplements in the form of pills, tablets, soft gels and capsules. It is a good thing and nothing too harmful with that, but since each of our bodies have different needs (such as allergies and chronic illnesses), it is still best to consult with your doctor on what, how often and how much of these vitamin pills to take.
Remember, taking too much vitamins can be just as unhealthy as taking too little.
If you do care about your body and health, here are some of the most important vitamins and minerals you might need to consider to keep yourself healthy and in top shape:
1. Calcium. As you probably already know, Calcium in our body is mostly stored in our bones, making it the most present mineral in our whole body. However, our body also gets rid of Calcium fast, especially when we are under significant amount of stress. Normally, we are able to get our Calcium from green leafy vegetables, milk and other daily products, but that can be hard for those lactose intolerant. Not only will taking Calcium supplements improve bond health, it can also reduce premenstrual symptoms, boost nerve function and muscle contraction to help in blood clotting. However, don’t just pop in those capsules, as high doses can result in complications like headaches, stomach aches, high blood pressure and diarrhea.
2. Folic Acid. One of the most important supplement for woman especially if one plans to be a mother, as it can greatly reduce the chances of a fetus getting spina bifida, cleft lip and other birth defects. It also helps in the production of red blood cells. Since the amount we get food like carrots, eggs, avocados and beans is not nearly enough, it is important to get your intake via supplements, and since it dissolves in water, getting too high a dose isn’t probable because any excess is passed via urination.
3. Vitamin D. One thing you might really want to know about Vitamin D is the fact that it isn’t naturally found in a lot of food but only just a handful, like cereals, salmon and tuna. So, most of our Vitamin D intake come from being out of the sun. However, admit it, most of us spend a big portion of our lives indoors, and when we are outdoors, we slather on sunscreen, which hinders Vitamin D synthesis in our skin. Also, as our skin ages, the less efficient it gets when it comes to Vitamin D absorption. Like Calcium, Vitamin D is good for maintaining strong bones and teeth, so it is best to get a healthy amount daily, especially if you don’t go out in the sun that often. Although overdosing is possible, it is highly improbable, and recent researches suggested that a higher intake of Vitamin D can even reduce the risk of diseases like colon cancer and multiple sclerosis.
4. Iron. Iron can be found in a lot of food, including eggs, cheese, cereal, nuts, fish and meat, and since most of us eat a lot of these, Iron supplement intake may not seem as vital. However, Iron is important for the red blood cells to transport oxygen all over the body, helping muscle function and boosting the immune system and is especially needed if you normally have a heavy monthly period (for women, obviously). However, it is important to track your iron intake, as excess levels in the body can lead to vomiting, diarrhea, heart disease and even death.
5. Omega 3. Omega 3 is a form of fatty acid that in recent times has been linked to a lot of health benefits. It is an important component of the brain and nervous tissue, essential in fetus development, therefore pregnant women and young children should get a lot of this. It can also help with skin and joint problems. Lack of it can also contribute to heart disease, cancer, stroke and even depression. Like Folic Acid, there are only few and minor risks with taking Omega 3 supplements, but those taking regular medication may want to check in with their doctors, first!
6. Vitamin C. Vitamin C is probably the most known vitamin supplement, especially since they provide a lot of protection for our body, like boosting our immune system, defending against bacteria and viruses, helping in healing wounds and improving cell life span and reducing cholesterol. Vitamin C is readily available in a lot of fruits and vegetables, but it wouldn’t hurt to take Vitamin C supplements, especially if you are under a lot of stress or smoke (or are always in a smoke-fulled environments). Don’t worry about getting too much, as Vitamin C is water soluble and any excess will easily be passed by the body.
Important Note: The images I have used in this blog entry is not a form of advertisement nor recommendation about their products. It is just mainly just to describe what I was talking about. Thank You!