Vitamins and minerals play an important role in our life and there is a wide range of these micronutrients available either in the form of food items or dietary supplements. One vitamin and mineral source might work for someone, while it won’t work for you. It is because of the different functions of each micronutrient. Let us cite an example: Suppose your body requires biotin and you are consuming calcium supplements/food, will it work for you? No! You should consume the micronutrients that your body needs and not just anything in random. Do you have doubts regarding the vitamins and minerals nutrition and benefits? If you aren’t a dietician, doctor or nutritionist, then these alphabets might seem daunting to you. Do not worry! We are here to help you choose the right nutritional supplements (vitamins) for your overall health enhancement.
In this article, we will be sharing info about 10 essential vitamins and minerals that you can consume and why:
- Vitamin C
Vitamin C, also known as ascorbic acid and is one of the most important is a water-soluble micronutrient among all vitamins and minerals. Vitamin C helps in boosting our immunity and activating the defence mechanism of our body. Our body needs supplements rich in ascorbic acid for lowering blood pressure, reducing weight as well as keeping our skin and hair healthy. This vitamin source helps in the production of white blood cells (lymphocytes and phagocytes). These white blood cells or WBC’s helps in protecting our body against infections and free radicals. Most of the important minerals like zinc, magnesium etc. are compiled with vitamin C to make it more powerful.
Some of the best C vitamin foods are lemons, broccoli, amla, etc. You can also go for supplements from brands like HealthKart, HealthVit, GNC, Purayati, Natures Velvet, Muscleblaze, etc.
- Vitamin A
The nutritional supplements or food sources that contain vitamin A are responsible for maintaining good eyesight, boost immunity and facilitate the growth of cells. This is a type of fat-soluble vitamin that is also known to improve your bone health.
Some of the best food sources include carrot, salmon, cantaloupe, broccoli, egg yolk, milk, and sweet potatoes. You can also go for supplements from brands like HealthVit and Vitawin.
- Vitamin D
Vitamin D is a fat-soluble secosteroid that aids in the absorption of phosphate, calcium, and magnesium in our body. It is also known as sunshine vitamin as the primary source of vitamin D is the sun. You can sit in the sun for 20 minutes (6 am to 9 am) and you won’t need any other supplements. However, those who can’t get enough from sunlight or food need supplements. The D vitamins are excellent supplements for improving your immune system and improving your resistance against some diseases. It helps in preventing the deposition of calcium in your arteries, which, in turn, prevents heart risks. Some vitamin D3 foods are Dairy products, Fishes like tuna, sardines and mackerel, Soy milk, Cereals, Orange juice and Egg yolks. Some of the best selling brands for vitamin D include HealthKart, INLIFE, NOW, Purayati, Simply Nutra, HealthVit etc.
- Vitamin E
Vitamin E is a fat-soluble micronutrient and one of the most important vitamin sources, which is required for various metabolic functions. In case you are unable to get enough foods that contain vitamin E, you can choose to get a vitamin E supplement that will fulfil your daily requirement of this nutrient. E vitamin helps in neutralizing all the free radicals in the body and helps flush out toxins. It helps in boosting your immunity. Do you have a doubt which vitamin should be consumed to stop hair fall, enhance hair growth and get flawless skin? The answer to all your questions is just vitamin E.
Food items that are rich in vitamin E include sunflower seeds, hazelnut oil, wheat germ, mamey sapote, sunflower oil, olive oil, pine nuts, almond oil, shrimp, etc.
- Vitamin B12
Among the list of vitamins from the B family, B12 tops the lists because of its benefits. B12 vitamin is water-soluble, which means it dissolves easily in your bloodstream and is easily transported to various parts of the body where it is used up. Any excess vitamin B12 in our body is excreted through the urine. It helps in improving our immunity and enhances the production of red blood cells in the body.
Some of the vitamin B12 foods are eggs, dairy products, poultry and meat. The top-selling vitamin B12 brands are HealthAid, INLIFE, GNC, etc.
- Vitamin B2
Vitamin B2 or Riboflavin helps the human body to break down carbohydrates, proteins and fats to produce energy. Regular consumption of B2 is known to reduce the chances of cataract in the eyes and anaemia.
Some of the best vitamin B foods include green vegetables, eggs, milk and other dairy products, mushrooms, meat, and almonds. Some of the brands that sell high-quality B2 supplements are HealthKart, GNC, etc.
- Vitamin K
Vitamin K is one of the most important vitamins that play vital roles in maintaining bone metabolism, blood clotting, and regulating blood calcium levels. It is a fat-soluble vitamin source that helps in improving cognitive functions.
The K vitamin is found in dark leafy green vegetables like cabbage, lettuces, collard greens, Brussels sprouts, kale, spinach etc. Some of the best brands for vitamin K include Biotrex, Nutriosys, Healthvit, NOW and Unifibe.
Folate or Folic acid or B9 is an essential vitamin for women who are either trying to conceive or those who are already pregnant. The vitamin helps in preventing neurological defects in the foetus. Some of the best B9 vitamin foods include sunflower seeds, melons, oranges, avocados, broccoli, spinach, asparagus, etc. Some of the best brands for folic acid tablets include Biotrex, Natures Velvet, INLIFE, GNC, and Purayati.
If you are searching for the best vitamins and minerals in food or supplements that can enhance your beauty, then go for Biotin or B7.
Some of the best food items for biotin include cauliflower, broccoli, peanuts, etc. Top brands include HealthKart, GNC, TrueBasics, Morpheme Remedies, MuscleXP, INLIFE, NOW, Swisse Beauty and HealthVit
- Vitamin B5
Vitamin B5 is another important micronutrient from the B family that helps in regulating the level of cholesterol in the body and improving body immunity. Some of the other B5 vitamins functions are to regulate blood pressure and produce energy in the body.
B5 food items include meat, raw milk, legumes, nuts and eggs. Some of the best brands include Biotrex and St. Botanica.
Conclusion: Do not exceed the limitations of the dosage mentioned by the brands. Make sure you consult a medical practitioner if you feel any discomfort while consuming the multivitamin or vitamin supplements. Stay healthy!