A healthy lifestyle entails being in sync with your body and listening to what it says. You do your best to collect all necessary nutrients to keep yourself energized and nourished when it comes to nutrition. Vitamins and supplements are designed to supplement the nutrients you get from your diet and help you achieve your health and fitness goals.
What are vitamins?
Vitamins aid in the growth and development of your body. They are also essential in body activities such as metabolism, immunity, and digestion. There are 13 essential vitamins, including vitamins A, C, D, E, and K, as well as B vitamins like riboflavin and folate.
According to the National Library of Medicine, the best method to meet your vitamin needs is to consume a varied diet that includes a variety of foods. If you cannot achieve your needs through nutrition alone, you may need to take dietary supplements. However, before using supplements, consult with your doctor or a dietitian.
Types of vitamins
- Vitamin B1
It aids your body’s conversion of food into energy. It is also essential for the structure of brain cells. Legumes, such as black beans and lentils, and seeds are excellent sources. Pork and whole grains are also recommended. Most people get enough thiamin from their diets, but pregnant and lactating women require a little extra. Diabetes patients typically have low amounts of it.
- Vitamin B12
Before going to the gym, fuel up with food like a hard-boiled egg or vitamin-enriched cereal. B12 assists your body in breaking down meals for energy. Some athletes and trainers take supplements before exercise, but these don’t help if you’re getting adequate nutrients from your diet.
- Vitamin A
One type is derived from animal dietary sources. It aids in night vision, the production of red blood cells, and the fight against infections. The other variables can be found in plant meals.
It aids in preventing cell damage and the eye condition known as age-related macular degeneration. Consume orange vegetables and fruits such as sweet potato and cantaloupe, spinach and other greens, dairy products, and seafood like shrimp and salmon.
- Vitamin K
It is required for blood clotting and bone health. People who take warfarin, a blood thinner, must be cautious about their consumption because vitamin K inhibits the drug’s effectiveness. A portion of leafy greens, such as spinach, kale, or broccoli, will provide you with more than enough K for the day. Even more is found in natto, a Japanese dish made from fermented soybeans.
- Vitamin E
It’s an antioxidant that protects your cells from harm caused by cigarette smoke, pollution, sunshine, and other factors. Vitamin E also allows your cells to communicate and maintain your blood flowing. Sunflower seeds and nuts are excellent sources, such as almonds, hazelnuts, and peanuts. If you are allergic to those, vegetable oils, spinach, and broccoli contain vitamin E.
- Iodine
Your thyroid uses iodine to produce hormones that regulate metabolism. A goiter, a bump in your neck caused by an enlarged thyroid gland, is frequently the first symptom of a deficit. It’s uncommon in the United States, owing to the addition of iodine to table salt. Fish and seaweed are other excellent sources. However, too much iodine can be hazardous, and supplements can interfere with some drugs.
