How To Stay Healthy By Getting Vitamins and Minerals ?

12/16/2023

What vitamins do I need daily? 

There are certain vitamins and minerals that you must take daily to have optimal health. Let’s delve into those vitamins and minerals with the importance that you should consume daily:  

Vitamin D 

One of the most important vitamins is vitamin D, which plays a very important role in the maintenance of bone health. When you don’t take this vitamin as required, your chances get increased for the following things: 

• Getting sick now and then 

• Pain in back and bone 

• Hair and bone loss 

You should get the required amount of vitamin D daily by just being in the sunlight for at least 15 to 20 minutes. However, the reality is that over 40% of people living in the United States don’t get the required vitamin D through sunlight. Factors like extreme winters, 9 to 5 shifts, and wearing a thick layer of sunscreen contribute to vitamin D deficiency in around 40% of Americans.  

Certain foods can help you get vitamin D to fulfill its deficiency. Foods rich in vitamin D are:  

• Egg yolks

• Fatty fish 

• Juice

• Cereal                           

• Milk 

The daily requirement of this vitamin varies among the different age groups. For instance, adults and children between 1 and 13 should take 600 IU of vitamin D daily, as The National Institutes of Health stated. 

Calcium

Calcium, one of the essential minerals, plays vital roles in the body, from providing strong teeth and bones to regulating normal heartbeat rhythm. You will be shocked to know that over 40% of Americans' diets lack the required calcium. Calcium deficiency can lead to various problems, such as losing bone density in women. Therefore, take calcium daily through your diet and other sources is essential. 

 If your diet is not capable enough to deliver you the required amount of calcium, add the below-listed food items to your daily diet: 

• Salty fish 

• Nuts and nuts butter 

• Dairy products (Milk, cheese, and yogurt)

• Beans 

• Lentils 

Adding these calcium-rich foods will fulfill your daily required supply. 

As per NIS (The National Institute of Health), healthy adults should take at least 1000 mg of calcium daily. In case you have absorption issues, you should go with the calcium nitrate.  

Zinc

Zinc is also an essential mineral that the body needs, but in very small quantities. Zinc plays several significant roles in the body, such as healing wounds by repairing damaging tissues, promoting the growth of cells, building proteins, etc. In addition to this, it helps our body use carbs, fat, and protein for energy. 

Note: Zinc is usually low in older people and people under a lot of stress. These people should make sure they are taking enough zinc daily.  

If you are not meeting your daily zinc requirement, add these foods to boost your zinc intake. Zinc deficiency can also impair several important functions in the body. Therefore, make sure you take it daily through your diet: 

• Spinach 

• Organ meats 

• Brown rice 

• Wheat germ 

• Tempeh

• Oysters 

• Pumpkin seeds

According to The National Institute of Health, you should take 8 to 11 gm of zinc. 

Magnesium

Magnesium performs several significant roles in the body, from maintaining normal nerve and muscle function to supporting a healthy immune system. Therefore, one should get it daily through their diet or supplement to keep the necessary functions working effectively in the body. If you are not able to take enough magnesium through your diet, you should start eating magnesium-rich foods such as: 

• Pumpkin 

• Spinach

• Soyabean 

• Tofu 

• Beans 

• Brown rice

• Nuts 

 You should opt for the supplements when you are not able to take enough from the above-listed sources. 

The National Institute of Health says you should take at least 300 to 350 mg of magnesium.  

Iron 

Iron is one of the essential minerals you must take every day as it performs several important duties in the body. However, the requirement for daily iron consumption varies from one age group to another. Therefore, you must know how much iron you need daily. Some of the significant functions of iron are: 

• Better and improved brain functioning 

• Healthy red blood cells 

• Increased levels of energy 

People who consume red meat now and then usually get enough iron supply. However, going through certain phases in life may increase the requirement for iron. These phases may consist of puberty, pregnancy, menstrual cycle. Vegan and vegetarian people also need to make sure that they are taking enough iron through their daily diet. Some of the iron-rich foods are: 

• Tofu 

• Cashews 

• Legumes 

• Apricots

• Eggs 

• Sunflower seeds

In case you are not able to grab enough iron from your diet, you must opt for supplements rich in iron. It shouldn’t be more than 18 mg. If it is more than that, you may feel symptoms like nausea. 

Vitamin B6

Vitamin B6 is a water-soluble vitamin that one must consume daily through their diet. If the diet is insufficient to provide enough B6, then you should take it through the supplement. This vitamin is important for the optimal functioning of proteins, fats, and sugars inside the body. The shortage of this vitamin can lead to the following conditions: 

• Glossitis,

• Cheilosis

• Peripheral neuropathy

• Seborrheic dermatitis

This vitamin, i.e., B6, plays a significant role in the development of the brain and keeps the immune system active and healthy. The following foods are rich in Vitamin B-6:

• Legumes

• Eggs

• Chickpeas 

• Fish 

• Potatoes 

• Orange

• Papaya 

• Beef liver 

The bottom line: 

There are certain minerals and vitamins you need daily. The aforementioned vitamins and minerals play significant roles in the overall body, promoting a healthy lifestyle. The shortage of these nutrients can lead to several health conditions. Therefore, you need to make sure you take these vitamins and minerals daily through your diet. In case your diet is not enough to provide you with these nutrients, you should opt for the supplement. Before you take any supplements, please consult with your healthcare provider.                                  

FAQs: 

1. What vitamins aid with muscle recovery?

Vitamin B complex, vitamin C, and taurine are considered some of the best vitamins that help in muscle recovery. These vitamins support the body synthesizing and muscle-building. Therefore, you should take these vitamins through your diet or supplement daily.

 2. Should I take vitamins post-workout? 

If you are on a fitness journey, what you eat plays an integral role in that. If you are missing the essential vitamins and minerals, you may find it difficult to achieve the desired results. Therefore, include the necessary vitamins in your pre and post-workout meals. In case your diet is not sufficient to provide you with these nutrients, opt for multivitamins. Correct vitamins after a workout assist in muscle recovery and prevent muscle mass breakdown.

3. What are some common signs of vitamin or mineral deficiencies?

There are some vitamins and minerals that one must take daily, such as iron, zinc, magnesium, vitamin D, etc. These nutrients play several important roles in the body, promoting a healthy and active lifestyle. However, if you are not taking these nutrients through your diet, you may go through the following symptoms: 

• Fatigue

• Hair loss

• Skin color changes

• Mouth ulcer

• Muscle cramping

• Bleeding gums

4. How does cooking affect the vitamin content in food?

The cooking style can affect the nutrient profile of the food.  Some nutrients are reduced due to cooking, such as:

• Water soluble vitamins: Vitamins C and B vitamins

• Fat-soluble vitamins: Vitamin A, D, E, and E

• Minerals: Potassium, magnesium, sodium