5 Vitamins You Should Be Taking Daily
However, vitamins are essential for the human body to grow healthily. Many vitamins are naturally available in the things we eat and through lifestyles we lead and are essential for maintaining the healthy balance within the body.
The deficiency of vitamins can cause multiple issues and abnormalities in the body, and so it is necessary to eat the right, healthy food to function properly.
There are times when people cannot get sufficient vitamins from their diets, either through illness or lifestyle choices, which results in a lack of vitamins and micronutrients. But in recent times, this gap can be filled by taking supplements of different types.
Some of the essential vitamins that should be taken regularly are as follows.
1. Vitamin A
They are mostly used for reducing complications in multiple diseases, infections, and disorders. They boost the immune system as a natural defense against internal diseases. This vitamin can be found in different foods and plants as well.
It is also good for treating skin and eye issues and adults should take around 600 µg to 700 µg per day.
2. Vitamin-B Complexes
These are a group of substances playing important roles individually.
- B1 (thiamine): converts nutrients into energy
- B2 (riboflavin): plays the role of an antioxidant
- B3 (niacin): improves cellular signaling and metabolism.
- B5 (pantothenic acid): converts food into fuel and helps reduce cholesterol.
- B6 (pyridoxine): helps in growth and development.
- B7 (biotin): regulates gene expression. Essential for carbohydrate and fat metabolism.
- B9 (folate): improves red and white blood cells. Important for cell growth and amino acid metabolism.
- B12 (cobalamin): most popular of all vitamin B’s. Develops red blood cells and improves DNA production. Vital for neurological function too.
Complexes of vitamin B play different roles but are equally essential for the body, have unique functions, and are needed to be taken in different amounts.
3. Vitamin C
It is a strong antioxidant that boosts the immunity and self-defense quality of the human body. Chronic diseases can be minimized by using this vitamin, and according to the studies, this vitamin increases the level to 30% of blood antioxidants.
It Manages high blood pressure and controls heart diseases, reduces uric acid levels, and prevents iron deficiency. The normal intake of this vitamin in adults should be around 75 mg to 90 mg.
4. Vitamin D
This vitamin is usually produced by exposure to sunlight. The human body needs to consume vitamin D to keep its teeth and bones healthy. Other than that, it helps in managing insulin levels and diabetes. The Daily recommended dose of this vitamin in adults should be 400 mcg to 800 mcg.
5. Vitamin E
This vitamin is used to treat premature infants and genetic disorders caused by the deficiency of vitamin E. It meets the dietary requirements of humans and reduces oxidative stress. It is fat-soluble, present in fatty tissues, and is used when the body needs it.
It is used to treat chronic conditions of joints pain and stiffness. It also helps in managing diabetes and serves multiple benefits for the skin as well. It can be consumed around 4mg to 15 mg to meet an individual’s requirement.
Supplements aren't always the most effective option. Simple dietary modifications can provide you with all of the vitamins you require.
Vitamins are nutrients that the body doesn’t produce and have to be consumed. One should take all these vitamins from their natural diet every day and use supplements as an alternative if they struggle to get enough from their diet.
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