October 27, 2018
family/family's interest/health/healthy lifestyle/information/vitamins/well-being/wellness

Getting Enough Vitamins Through Food Isn’t That Hard

Millions of people turn to multivitamins on a daily basis hoping that they will make up for the lack of vitamins they fail to get through their diet. However, experts believe that having a well-balanced diet is a much better idea.

According to the infographic below by MedAlertHelp, such diet should be diverse and rich in fruits and vegetables that offer a wealth of vitamins and minerals.

The vitamins we get from the food we consume keep our bodies functioning at its very best. However, not everyone will find it easy to heat a balanced diet. Some people may not have the time to cook a healthy meal, while others are just fussy eaters. In these cases, vitamins could be taken as supplements. But they can’t be used as an easy fix and a substitute for a healthy diet.

Vitamin B Complex

The B complex of vitamins helps to keep blood cells, nerves, and immune system function properly. If you don’t get enough of them, you could be at a higher risk of heart disease and strokes.

To ensure you get a sufficient amount of B vitamins in your diet, especially B6 and B12, you should eat foods such as whole grains, bananas, nuts, chicken, beans, fish, and dairy.

B12 is only found in animal products, so if you are a vegetarian, you will need to think about taking supplements.

Vitamin C

Vitamin C is the most well-known vitamin. It is commonly regarded as the vitamin that helps keep a healthy immune system but it also helps boost HDL, the “good” cholesterol. It has also been known to fight DNA damaging free radicals.

The best food sources of vitamin C are citrus fruits, red and green peppers, broccoli, spinach, kale, and strawberries, to name a few.

Eating just one orange a day is likely to give you the recommended amount of vitamin C.

Vitamin A

This vitamin is responsible for keeping your eyes, immune system, bones, and skin healthy. Are you having troubles with your vision and you don’t know the reason? Are you getting sick more often than usual? Maybe you should check your vitamin A levels.

Sources of this vitamin include liver and fish liver oil, carrots, sweet potatoes, and broccoli leaves.

Vitamin D

If you don’t get enough vitamin D in your diet, you could develop osteoporosis. Lack of this vitamin has even been linked to certain cancers and a range of other illnesses.

You can obtain it from fortified foods, such as cereal and milk, but also from some fatty fishes.

It is also recommended that you get at least a little sun exposure every day, as this can help your body to produce vitamin D. Usually 10-15 minutes of sunlight two to three times a week is sufficient.

Vitamin E

Vitamin E acts as an antioxidant. Some studies show that it has the potential to help prevent Alzheimer’s and improve eye health.

Like all vitamins, you need to ensure you that don’t have it too much either. It can be found in foods such as vegetable oil, avocados, sunflower seeds, and the majority of nuts.

Vitamin K

Vitamin K helps preserve bone density and strength, among other things. You can find it in variety of foods such as dark green, leafy vegetables, and some vegetable oils.

Pills may seem like an easy fix, but food should be the primary source of vitamins and minerals. Instead, try to incorporate vitamin-rich foods in your diet every day, as it is easier for your body to absorb micronutrients from food than it is from supplements. For more information, such as the exact daily requirements of vitamins, check out the following infographic.

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