The Truth About Vitamins
You have heard health practitioners telling that you should take plenty of vitamins. And they are right! Your body uses vitamins for all functions, ranging from cell production to nutrients assimilation.
Without them, you soon become sick and unhappy.
But it’s a lot better to stay well and happy, yeah?
So today I’m going to show you all vitamins including why they are beneficial, how to know if you lack any of them and which products contain them.
But Before That, You Must Know 1 Important Thing
There are fat and water soluble vitamins which can be assimilated only when you digest them with fat or water.
For example, if you get fat soluble vitamins without fat, only a small part of vitamins is digested. Because of that, it’s necessary to know where to find fat and water soluble vitamins and to eat them with products that could dissolve these vitamins.
Fat Soluble Vitamins:
Vitamin A
Use: keeps strong bones and teeth, improves daylight and night vision and defends against free radicals.
Deficiency problems: weak immune system, flues, poor vision.
Sources: meat, fish, kidneys, liver, eggs, dairy products, vegetables, fruits.
Vitamin D
Use: helps to absorb calcium which makes the biggest part of bones and teeth.
Deficiency problems: weak bones and damaged teeth, insomnia, stress, weak muscles.
Sources: sun, mushrooms, seaweeds, dairy products, fish, eggs, oysters, nutritional yeast.
Vitamin E
Use: protects against cancer, cardiovascular and heart diseases, increases longevity and makes your skin beautiful.
Deficiency problems: shorter life span, more prone to diseases, nervousness.
Sources: vegetable oils, nuts, seeds, wheat germ, vegetables, cereals.
Vitamin K
Use: strengthens blood and bones.
Deficiency problems: bleeding and bruising
Sources: microbiota, vegetables, organic soya beans, nuts, seeds.
Water Soluble Vitamins:
(ALL) B Vitamins
Use: defend the nervous system and heart, create blood cells, help to synthesize protein, convert carbohydrates and fats into energy, maintain beautiful skin, produce fatty acids, repair cells.
Deficiency problems: fatigue, skin damage, muscle weakness, depression, anemia, hair loss, tingling and numbness in the hands and feet, confusion.
Sources: microbiota, meat, fish, liver, kidney, eggs, dairy products, nutritional yeast, nuts, seeds, mushrooms, seaweeds, legumes, cereals.
Vitamin C
Use: forms a healthy skin, gum, teeth, tendons, and ligaments, increases regeneration speed.
Deficiency problems: prone to infections, slower healing, dental and gum problems, fatigue, loss of appetite, dry skin, painful joints, anemia and a slower metabolism.
Sources: fruits, vegetables, raw meat, and raw fish.
As you can see, every vitamin is crucial to stay healthy because even if you lack only 1, later it decreases other healthy substances digestion and effective use which in a long time cause serious ailments.
How Many Vitamins You Need
Every person uses vitamins in a different amount.
So the size you need depends on your gender, age, weight, activity levels, vitamins type, and many other factors.
But if you’re an active, muscular, growing, healing after diseases, breast feeding or pregnant, then you should take more vitamins.
How to Get More Vitamins
Eat a huge variety of products to take all healthy substances.
Furthermore, I recommend you to take supplements as today most food is grown in depleted soil in which plants can’t synthesize many vitamins and eating animals isn’t a choice because they eat plants that are low in nutrients.
What Are The Best Sources to Eat?
Different products have a different amount of vitamins but you should get the best quality sources because they have more essential compounds.
Moreover, eat products you’re accustomed to.
E.g.: if all your life you ate rich protein products, then incorporate organic meat, eggs, and green vegetables.
If you always ate high carbs, then it’s effective to choose buckwheat, lentils, bread and other high in carbs food.
Why?
Because when you for a long time eat a specific food, your digestive system, and microbiota accustoms to these compounds and assimilate them faster and get all healthy substances they give.
Also, it’s good to eat more raw food as in high temperature most vitamins die while in fresh products stay alive.
But most importantly, eat what you love and listen to what your body tells and you won’t need to worry about getting too little vitamins 🙂
( Contact me at vaidgri@gmail.com Thanks!)