Vitamins are essential building blocks of a healthy diet. Whether you choose to get your recommended daily allowance through whole foods or through supplementation, vitamins will give your health a boost. Our bodies can’t function properly without certain vitamins in our diet. These 4 vitamins are crucial to health and wellness. Everyone should consume them each day.
1- Vitamin A
Yellow vegetables like carrots and sweet potatoes are well-known for their Vitamin A content. Vitamin A can also be found in winter squash, kale, liver, broccoli, and egg yolks. Vitamin A comes in two forms: the fat-soluble vitamin called retinol and the carotenoid beta-carotene. Retinol comes from animal sources and can be readily absorbed into the body. The body can easily convert beta-carotene to retinol. Adults need 5,000 IU of Vitamin A per day for proper health.
In the body, Vitamin A is important in the function of the eyes, bones, and skin. It helps to lower cholesterol. It helps to repair tissues and may be effective in fighting cancer. As a precautionary note, too much Vitamin A in the diet can do more harm than good. Keep your Vitamin A consumption under 10,000 IU.
2- Vitamin C
Found in citrus fruits, broccoli, spinach, potatoes, and tomatoes, among other fruits and vegetables, Vitamin C is crucial to the proper health and function of the body. It is recommended that each person consume between 65 and 120 milligrams per day.
Vitamin C or ascorbic acid is an antioxidant that boosts the health of connective tissues in the body. It is important to heart health, tissue repair, and to help the body use other nutrients. If you are deficient in vitamin C, you will experience bleeding gums, bruising, a weakened immune system, and tiredness. If this deficiency becomes severe, scurvy will develop.
3- Vitamin D
Vitamin D is another crucial vitamin for bodily health. Vitamin D is found in fatty fish, liver, cheese, eggs, and mushrooms. Vitamin D is added to most of the liquid cow’s milk produced in the United States, but it is not added to milk that makes other dairy products. Vitamin D is also added to breakfast cereals and orange juice. The body also produces Vitamin D naturally through sun exposure. It is recommended that adults have 600 IU of Vitamin D daily.
Vitamin D helps the body absorb calcium. It protects the body against bone disorders such as osteoporosis. Strengthening the bones helps older adults avoid fractures. Some studies have found that Vitamin D may help to prevent colon cancer. However, too much Vitamin D in the diet is linked to a possible increase in pancreatic cancer. Keep your Vitamin D intake close to the recommended amount for the best result. Over-supplementation may cause problems.
4- Vitamin E
Vitamin E is found in vegetable oils such as wheat germ and sunflower. It is also found in some green vegetables. Nuts are a great source of vitamin E and also a healthy source of unsaturated fats in the diet. Vitamin E is added to the packaging of some products such as cereals. Doctors recommend that people have 22 IU of this vitamin per day.
Vitamin E has many important functions in the body. This vitamin protects people who are at a high risk of heart disease. It is also crucial for proper eye function and may help to prevent age-related macular degeneration and cataracts. It is also possible that Vitamin E may be beneficial to older adults’ mental function. Watch out for supplements that contain too much Vitamin E: they may cause increased bleeding.
Make Sure You Have Enough of these Important Vitamins
Vitamins A, C, D, and E have important functions in the human body. From heart health to eye health, each of these vitamins takes its place in proper nutrition. It is best to get your vitamin intake from whole foods, but it is also possible to supplement. Be careful not to take too much of these vitamins when you supplement.