Health and Fitness

Do You Really Require Vitamin Supplements

There are multi-vitamins that say they contain nutrients “from A to Zinc,” but do we really need all those vitamins in between? Contrary to what the supplement aisle may lead you to believe, you only need 13 vitamins to live and function properly. Vitamins A, C, D, E, K and the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) account for these necessary substances. Each one has special properties and come together to give your body what it needs to grow, remain healthy and renew

Now that we have learned what vitamins are needed which supplement has the top ingredients? Actually, we’re meant to obtain all our needed vitamins in the food that we eat. Supplement means “add to” or “accompany” and you should only take supplements under the recommendation and supervision of a doctor. However, it is still good to know what roles vitamins play and how we find them

Vitamin A, also called retinol or retinoic acid is essential for maintaining your vision, healthy skin and acts as an antioxidant. A good source of vitamin A is found in liver. Not the type to eat an animal organ? Choose an American cheese omelet. Dairy products and egg yolks are good ways of getting your fill of vitamin A

Vitamin C, clinically known as ascorbic acid is also a great antioxidant. Vitamin C also helps builds up your body’s connective tissue. Everyone takes vitamin C in the midst of cold and flu season because of its immunity boosting properties. So the next time you experience the urge to sneeze grab a glass of OJ. Vitamin C is found in most citrus fruits. At dinnertime, mix together spinach, tomatoes and green peppers for an unfussy side salad packed with this infection fighting essential

Vitamin D aids in helping your body to absorb calcium thereby promoting bone strength and fighting diseases that weaken your bones like osteoporosis. Consuming fortified milk products and saltwater fish like grouper, mahi mahi or flounder, will ensure that you’re never lacking. Excellent news for sun worshippers: Your body manufactures vitamin D when you are exposed to sunlight

Vitamin E, also an antioxidant supports blood flow and and facilitates in the body repairing tissue. Opt for a bag of peanuts the next time you take in a baseball game and you’ll be getting your daily dose of Vitamin E. You can also find plenty of vitamin E in green vegetables such as peas, beans, and broccoli

Thanks to vitamin K those annoying paper cut won’t bleed for days on end. Vitamin K is needed for blood clotting and in forming bones. Don’t worry too much the next time you eat half a pizza (or the whole thing) because both the tomato sauce and the cheese are rich in vitamin K

Finally, the B vitamins

Thiamin and riboflavin each help your body use carbohydrates and can be found in lean beef and whole-grain products. Niacin and B-6 assist your body handle protein and fats. Stock your kitchen with some tuna or salmon since both of these B vitamins are found in fish. Pantothenic acid aids in red blood cell production and B-12 helps keep cells healthy. Folate, also considered Vitamin B-9, is a crucial part in new cell growth. Bioton is needed for hair to grow and remain strong. You can find folate and bioton in most greens, beans, peas and seeds