Recently updated on December 22nd, 2021 at 10:36 am
The body needs vitamins and minerals to carry out many critical functions, such as promoting general health or fighting diseases like cancer. At the same time, different people need different amounts of each nutrient based on their age, sex, life stage, and overall health. Your needs may also change during different stages of your life. Most adults should get all the vitamins and minerals they need from a well-balanced diet that includes fresh fruits, vegetables, grains, bread, dairy products, beans, lean meats, or other protein sources.
At times you require more nutrients than usual due to illness or after certain surgeries. You may also require higher doses of nutrients if you are recovering from certain diseases etc. In this article, you will learn more about sources of vitamin and mineral intake, how to read the labels on food items for their content, and how to find out your daily requirements.
Why do you need them?
Many people don’t know that vitamins are organic substances that your body needs to grow, maintain good health, fight infection, and regulate the nervous system. There are many supplement manufacturers, but good products based on research and science are not as common. However, Supplement First has a great offer on supplementfirst.com/collections/designs-for-health offering vitamin products for the most common deficiencies. Good supplements should be made based on scientific data and tailored according to the medical conditions. This is why it is important to know more about vitamins and supplements before you start to use them.
Vitamins are divided into two groups, namely water-soluble vitamins and fat-soluble. Water-soluble vitamins include vitamin C, the B complex vitamins (B1, B2, niacin, B6, pantothenic acid. folic acid), as well as biotin are not stored in our body. Their daily intake is required to maintain good health.
By contrast, fat-soluble vitamins are stored in body tissues and tend to accumulate in our bodies if the excess is consumed. Fat-soluble vitamins including vitamin A, D, E, and K, and their daily intake can lead to excessive amounts build up within the body.
Sources of vitamin and mineral Intake
There are two ways to get the vitamins and minerals that your body needs: through food or supplements. The best way to know which ones your body needs is by taking a vitamin test, which can be performed at any lab, or evaluating what your diet needs by examining the label of food that you regularly consume.
Most people in the United States get enough vitamins and minerals from the food they eat, but there are a few exceptions. For example, women who are pregnant or breastfeeding need more iron and calcium than usual. The elderly often don’t consume enough vitamin D and B12. People who don’t eat meat or poultry need to make sure they’re getting enough zinc and vitamin B12.
Labels on food items list the number of vitamins and minerals a serving of that particular food provides. This information can help you determine if you are getting the recommended daily allowance (RDA) for each nutrient.
RDA is the amount of vitamin or mineral that you need to consume each day to meet your nutrient requirements. You can also find the % Daily Value (%DV) on food labels. The %DV tells you how much of the recommended daily intake of a nutrient a serving of the food provides.
What are the most common deficiencies?
Having a vitamin or mineral deficiency is often followed by any of the following symptoms: fatigue, weakness, poor appetite, weight loss, insomnia, constipation, diarrhea, dizziness, numbness and tingling in the hands, and feet, muscle cramps, and chest pain. If you are experiencing any of these symptoms, you should consult your doctor to see if you need to take supplements.
The most common vitamin and mineral deficiencies are: vitamin B12, iron, calcium, magnesium, zinc, and vitamin D. Let’s take a closer look at each of them.
- Vitamin B12 is mainly found in animal sources and is needed to produce red blood cells, DNA, and the protective sheath around the nerves.
- Iron deficiency can lead to anemia which causes tiredness, weakness, pale skin color, rapid heart rate, headache, and decreased immunity.
- Calcium deficiency symptoms include numbness or tingling in the arms or legs, muscle cramps, muscle spasms, and tooth decay.
- Magnesium deficiency includes fatigue, loss of appetite, nausea, and vomiting weakness.
- Zinc is involved in the development of cells and tissues as well as wound healing. Symptoms of deficiency include delayed growth in children, poor sense of taste or smell, white spots on your nails, hair loss, and frequent infections.
- People who don’t get enough vitamin D may experience muscle weakness, bone pain, and an increased risk of fractures.
- Vitamin A is important for good vision, healthy skin, and a strong immune system. Symptoms of vitamin A deficiency include night blindness and dry eyes.
When it comes to proper vitamin and mineral intake, a balanced diet is the best way to go. However, even if you follow a healthy diet, supplements may be recommended by your doctor, or on some occasions, you have to take them due to certain conditions that require additional supplementation of one or more vitamins.
If you are experiencing any of the most common deficiency symptoms, it is best to consult your health care provider to see if you need to start taking supplements.
Author bio:
Allen Brown is a keen writer covering topics such as health, travel, beauty and such. He enjoys spending time playing the drums in his past time.
