Vitamins and nutrients deficiencies are becoming more common by the day. One of the reasons could be not knowing how to incorporate enough of them in your daily food intake, but also not knowing which ones to consume. In such cases, many people resolve to take vitamin supplements. But what are the nutrients and vitamins that we need to consume every day? The following article will tell you about the 7 most essential ones.
1. Vitamin D
Vitamin D is essential for our bone health and not getting enough of it can have serious consequences that could include a higher likelihood of getting sick, bone and back pain, hair, and bone loss. If you would like to get extra dosages of Vitamin D you can expose yourself to the sunlight for a minimum of 15 minutes daily. This can become hard if your work indoors most of the day and apply sunscreen extensively which blocks the synthesis of Vitamin D. if you want to consume it through food, start by eating egg yolks, fatty fish, and fortified foods like cereal, milk and juice.
Magnesium also is important for the bones but also helps in producing energy for our bodies. But its benefits are not only these. In fact, this mineral has the ability to regulate nerve and muscle function, calm sleeping problems as well as the nervous system, reducing our stress levels. It can also balance our blood sugar levels. You can take supplements that have magnesium, or eat foods like spinach, pumpkin, soybeans, brown rice, nuts, etc.
Calcium is also important to give you strong bones and teeth. Getting enough calcium at an early age can be even more helpful to avoid losing bone density. Some of the foods that are rich in calcium are salty fish, milk, cheese, yogurt, fortified cereals, nuts and nut butter, beans and lentils, broccoli and kale.
People with low levels of zinc are usually ones who are under a lot of stress. This is because zinc supports the immune system, and helps the body use fat, protein, and carbohydrates for energy. Foods that are rich in Zinc include grass-fed beef, oysters, spinach and pumpkin seeds among other things.
Iron can improve your brain functions, increase your energy, and give your healthy red blood cells. It is essential during times of development and growth. Therefore, if you are having your menstrual cycle, are pregnant, or going through puberty you might need to consume more iron.
You might have heard of folic acid if you’ve been pregnant as it is known for helping fetus development. However, it is also important for fighting depression, combating inflammation, and beauty purposes such as growing your nails.
7. Vitamin B-12
This vitamin is important to keep the nerves and the blood cells of the body healthy. If you need to increase your vitamin B-12 intake, you need to increase your consumption of animal-based foods such as eggs, fish, meat, and poultry.