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5 Essential Vitamins and How to Get Them

Our bodies need essential vitamins to function properly; our immunity, circulatory system, and even cognitive activities are all dependent on them and the lack thereof will result in undesirable consequences. Below are five essential vitamins and how to get them.


1. Vitamin A

You need this fat-soluble vitamin for healthy eyesight, a strong immune system, and good reproductive health. Without it, your body will struggle with issues like night blindness, dry skin and stunted growth. A healthy adult needs 700-900 micrograms of Vitamin A per day. There are two types of vitamin A; pro-vitamin A and preformed vitamin A. The preformed type is known as retinol and you can easily get it from dairy products, eggs, meat and fish. Provitamin A, commonly called beta-carotene, is found in brightly coloured foods like cantaloupes, carrots, and pink grapefruit.


2. Vitamin B

These vitamins support metabolism and create new blood cells. You need them to maintain healthy skin cells, brain cells and other body tissues. Half a cup of boiled black beans would meet 27% of your daily thiamine requirements. Vitamin B complex consists of various water-soluble vitamins; 1.5 ounces of cooked salmon can provide you with 100% of your daily vitamin B12’s value, 3 ounces of the pan-fried beef liver should help you meet daily niacin requirements, and half of vitamin B6 daily value. And those fortified cereals will provide you with enough riboflavin and pantothenic acid to sustain throughout the day. If you want beautiful hair, get your daily biotin by cooking three whole eggs. There are so many vitamin B types and all of them are crucial for your health.


3. Vitamin C

Vitamin C is your key to building strong immunity. It’s a vital nutrient you need to maintain bones, skin and blood vessels. Daily intake of 90 milligrams is required for men and milligrams for women. One medium-sized orange, grapefruit and kiwifruit can provide up to 80% of your daily value. Vitamin C tablets are also good. Choose the sources you like best, but make sure you consume adequate vitamin C as a deficiency can cause scurvy, which includes symptoms like easy bleeding and bruising, as well as tooth and hair loss. 


4. Vitamin E 

Vitamin E mainly works as an antioxidant and is needed for healthy immune function, cell signalling and other metabolic processes. You need 15 milligrams of vitamin E daily unless you are pregnant; lactating women need 19 milligrams. Vitamin E rich foods include avocado pear, mango and nuts. Its deficiency can lead to impaired coordination and muscle weakness.


5. Vitamin K

Chances are you haven’t heard much about Vitamin K, but rest assured it plays a very crucial role in the functioning of several proteins involved in blood clotting. Daily recommended intake of vitamin K is 120 micrograms for men and 90 micrograms for women. Green leafy vegetables and vegetable oils are prominent sources of this vitamin. Severe vitamin K deficiency can lead to haemorrhage and easy bleeding.


Your overall health is directly linked to your diet so incorporating these vitamins into your diet will be a very good investment.


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