8 Vitamins To Take To Stay Fit
If you maintain a balanced diet that includes fruits, vegetables, protein, fiber, and some enriched foods like milk and bread, you probably get enough of everything and you don’t have to worry.
But let’s be honest, shall we? It’s not so easy to eat healthy food. Which one of us hasn’t had a few unhealthy meals and loaves all night, or a whole season of vacations with delicious sweets and eggs?
If you’ve ever had to stop and think about how long it’s been since you ate a fruit, you’ll want to supplement it with vitamin. That’s awesome, we got you. Here are the most important nutrients to make sure you get enough.
Beta-carotene is an antioxidant that turns into vitamin A in the body. You need vitamin A to maintain a strong immune system, healthy eyes, and clean skin. Fill a diet rich in things like sweet potatoes, green peppers, and carrots (although this will not improve your night vision, contrary to popular belief).
One caveat, however, is that drinking too much beta-carotene in the form of supplements can increase the risk of certain cancers and lung diseases, especially if you smoke. There is no established RDA for beta-carotene, only for vitamin A (3000 IU for men and 2300 IU for women). This can make it difficult to choose the right supplementation.
Our bodies use calcium to maintain high bone density and prevent osteoporosis. If you’re a mature person of a certain age, you probably see a lot of spamming encouraging you to get more calcium so that the bones don’t fall apart in the dust. The best sources are dairy products such as milk, cheese, and yogurt.
If you hate dairy products, you can still get your RDA from products such as cabbage and canned sardines. Better? No, we didn’t think so. Take calcium supplements, just step carefully if you’re prone to kidney stones or if you have a woman over 70 years old. Keep below 500 mg per dose and take calcium with vitamin D to improve absorption.
Speaking of vitamin D, when was the last time you went outside? This vitamin, important for bone health, is synthesized in the body after a period of exposure to the sun, and it does not take too long. But doctors now say that many of us lack it because we spend so much time inside – at work, at home, or locked in the basement playing Fortnite.
You can get vitamin D in your diet from fatty fish or fortified milk if you don’t want to go out, but feel free to choose supplements. You can ask your doctor to check your levels anyway.
For the sun to stimulate vitamin D production, you need to place it 50 degrees or more above the horizon; right on top of it is perfect. In this case, it’s only so many hours, so when you go out, everything matters.
Vitamin C is essential for the production of collagen, a protein that gives shape, strength, and integrity to many fabrics and is a building material for nails, hair, and teeth (17Trusted Source).
Vitamin C deficiency can lead to brittle nails and slower nail growth (18Trusted Source).
Vitamin C is an important nutrient and cannot be produced by the body. Men need 90 mg and women need 75 mg per day (4).
Although citrus fruits such as oranges, strawberries, and kiwi are considered the best sources of vitamin C, sweet peppers, green vegetables, and tomatoes are also very rich in this nutrient.
Red pepper contains twice as much vitamin C as orange (19).
Zinc is essential for many reactions in your body, including cell growth and division.
Nails consist of cells that grow and divide rapidly. Because of this fast production, you need a constant supply of zinc for healthy nail growth (18Trusted Source).
Insufficient intake of zinc can lead to degeneration of your nail plate, causing white spots on your nails (18Trusted Source, 20Trusted Source).
RDA for zinc is 11 mg and 8 mg per day for men and women respectively (9Trusted Source).
Animal proteins such as beef, poultry, fish, and eggs are rich sources of zinc. However, soya, chickpea, black beans, nuts (e.g. almonds and cashews), and seeds also contain it.
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