11 Vitamins & Minerals You Must Have to Live a Long & Healthy Life

If you don’t Essential Vitamins and Reserves, what good are they?

Below is a list of who should pay special attention to their intake of specific vitamins, minerals, and fatty acids, as well as who should avoid receiving too much of them. Because taking large doses of some vitamins or minerals can be dangerous, you should always consult with a doctor or a professional nutritionist before doing so.

Omega-3 Fatty acids are Essential Fatty Acids

If you don’t consume fatty fish 2-3 times a week, you should start taking cod liver oil or omega-3 capsules when you’re four weeks old. Other marine oils can be substituted for cod liver oil, such as seal or krill oil, though vitamin D fortification is uncommon.

Vegans and vegetarians previously had to pick between omega-3 supplements based on alpha-linolenic acid and long-chain fatty acids found in cod liver oil, such as DHA and EPA. Because to omega-3 fatty acid supplements manufactured from marine microalgae, such as Nycoplus Vegetable Omega-3, this has changed in recent years.

People who use the blood thinner Marevan (which contains warfarin) should see their doctor before starting or terminating high doses of fish oil because omega-3 fatty acids can thin the blood.

Vitamin D                                                       

When our skin is expose to sunshine, our bodies generate Vitamin D. We also get it from our food, though meeting vitamin D requirements on a healthy diet alone is difficult. In the winter, when there is less sunlight and sunbathing, vitamin D supplements. Whether in the form of cod liver oil, pure vitamin D, or a multivitamin/mineral supplement, are recommended.

Vitamin D deficiency is a possibility for some people. When you apply sunscreen and have a lot of orpiment in your skin, the quantity of vitamin D produce by sun exposure is lowers. Vitamin D deficiency is more common in people with dark skin who expose themselves to a lot of UV light. They may wish to reflect taking a addition. Furthermore, sun exposure causes the skin of older adults to produce less vitamin D. As a result, more people over the age of 75 are being advise to take a double dose of vitamin D to prevent osteoporosis, falls, and fractures.

If you’re using a lot of vitamin A and D supplements, be cautious. High amounts can be harmful, so keep your average intake to a minimal minimum over time.

Vitamins A intake for pregnant women should not exceed 800 mcg (micrograms) per day.

Folate (also known as Folic acid) is a Vitamin Found in a wide Range of Foods

It has been associate to autism, cleft lip, delayed language development, and early placental abruption. To get these results, begin taking folic acid pills one month before pregnancy and continue for the first three months after conception.

Because it is difficult to anticipate when a woman will become pregnant in practice, all women of reproductive potential who are planning to become pregnant should take a 400 microgram folic acid supplement every day. A conventional multivitamin/mineral supplement has less folic acid and provides fewer advantages.

Mothers with epilepsy or who have had/have given birth to infants with neural tube defects should take a tenfold higher dose of folic acid, i.e. 4 mg daily for the same time period.

Vitamin B12                                        

Vegans (vegetarians who do not eat animal products) do not take any vitamin supplements. As a result, someone who solely eats plant foods needs to take vitamin B12 supplements. Vitamin B12 shortage can occur in the elderly and those who have undergone gastric bypass surgery; however this is related to a decrease of intestinal absorption.

Vitamin C

You may effortlessly meet your vitamin C supplies if you eat fruits and veggies. Citrus fruits, kiwis, and paprika, among other foods, are high in vitamin C. If you don’t eat fruit, berries, or vegetables for different reasons, vitamin C should be taken as a dietary supplement. Vitamin C pills, according to study, either prevent or lessen the duration of colds. You should avoid taking a lot of vitamins if you’ve had organ stones or have a lot of iron in your system (hemochromatosis).

Vitamin E

It is a fat-soluble antioxidant with anti-inflammatory effects. Vitamin deficiency is frequently associate to gastrointestinal disorders (e.g., cystic fibrosis, M. Crohn’s disease, or liver disease) that cause poor fat absorption. Warfarin’s blood-thinning action is increase by vitamin E, and cyclosporine’s effect may be lessee as well (immunosuppressant). Consult your doctor before combining vitamin E pills with additional medications for men’s health, such as Cenforce.

Vitamin K                       

Vitamin K is a fat-soluble vitamins that helps to keep blood clotting in check. Marevan’s blood-thinning characteristics may be affecter by changes in vitamin K intake (warfarin). Before starting or ending vitamin K medication, people should talk to their doctor

Calcium                                                                       

Alternative calcium sources should be provided for persons who do not consume dairy products. Consider the following scenario:

• If you have a cow faeces allergy.
• This is for you if you’re a vegetarian or vegan.
• Have a higher calcium need (growing children and adolescents, pregnant women, nursing mothers, and postmenopausal women).

Iodine is a type of Iodine that can be Found in many Different Forms

Dairy and seafood are the main sources of iodine in the diet. Cod liver oil and multivitamin/mineral pills include iodine.

The metal iron is a type of metal

Iron deficiency is the most dominant old-style micronutrient deficit. The following people are particularly vulnerable to iron deficiency:

• It is best to avoid young children who have been breastfed for a long time or who drink a lot of cow’s milk (> 5 dl).
• People who consume only a small quantity of energy (dieting, weight-class sports, the elderly)
• “Empty calorie eaters” are those who consume a lot of empty calories.
• Vegetarians
• Those who donate blood
• Women of childbearing age, especially those who experience heavy monthly bleeding, should seek medical advice.

Iron supplements should only be take if your iron levels are low or if you have been diagnose with iron deficiency anaemia by a doctor. Extra iron supplements should be avoid by people with hemochromatosis (a hereditary disorder in which the body absorbs an excessive quantity of iron from food/supplement). Several things in the diet can prevent iron supplements from being absorbed (coffee, tea, milk, plant components). Dietary issues have little effect on naturally bound iron (heme iron or amino iron).

Constipation and stomach pain are link to high-dose iron intake. The amount of organically bound iron you ingest can then be reduce.