In general, Vitamins are the essential nutrients needed by your body for its growth and well-being. Moreover, These are nothing but vital amines and most of them cannot be produced by the human body, which is why these nutrients must be obtained through a balanced diet. You can also think about taking dietary supplements, that will help fulfill your body’s vitamin requirement. Read on to become aware of the food sources and multivitamins that ensure you get the right amount of nutrients for maintaining optimal health. But first, let us understand the repercussions of being deficient in vitamins.
Consequences of vitamin deficiency
If your body lacks any specific vitamin on a persistent basis, that too for a prolonged period, then it can cause vitamin deficiency. Vitamin deprivation can be indicated through various symptoms, including headache, fatigue, depression, lack of energy, dryness in skin and hair, weak immune response, poor wound healing, and many others.
You might not experience these symptoms until you have had low levels of a particular vitamin in your body over a consistent basis spanning over several months. A lack of essential vitamins can potentiate the risk of chronic health problems. Therefore, you need to balance the levels of all vitamins adequately and for doing so, you have two options diet and multivitamin supplements.
Top 5 ways by which you can improve your health using vitamins
Buy multivitamins from a genuine source
Unregulated multivitamin supplements are highly likely to contain hidden components which might not be listed on the label, that be toxic substances. Such hidden ingredients can increase your health risk. Also, they may not even contain adequate levels of nutrients. Therefore, it is necessary to buy supplements from reliable sources only. Check if the product has acquired approval from Food and Drug Administration (FDA) or not. Only use FDA-approved supplements, which are safe and trustworthy. FDA-approves ensure the quality of the product.
Do not consume more than necessary.
You may think that overconsumption might not cause any side effects, as vitamins are essential for the healthy functioning of the body. But the truth is, consuming more than the necessary amount can be harmful. Therefore, it is necessary to ask an expert that can guide you on its proper usage.
It is preferable to take your vitamins with food.
In general. Multivitamins supplements can be a great option for individuals that do not get sufficient vitamins from their food. For getting properly absorbed in the body, some vitamins are required to be consumed along with meals. Moreover, It improves their assimilation into the system, thereby preventing stomach discomfort and indigestion.
Talk to your doctor.
Your healthcare provider is your primary source, who can guide you in the right direction. They shall ask you to get some tests done, to identify which vitamin is lacking in your body. Based on the reports, they will suggest vitamin supplements with the appropriate dose. For preventing the issues of overdosing, you must visit the doctor regularly. In case the vitamin you were deficient in earlier gets balanced after using multivitamins, then your doctor might ask you to stop using them or change your dose accordingly.
Including natural food sources.
In general, Vitamins are of two types Water soluble and fat-soluble. Your body is incapable of storing water-soluble vitamins, and hence you need to increase your intake of these vitamins. Foods that offer water-soluble vitamins must feature in your diet regularly. There are a total of nine water-soluble vitamins and four are fat-soluble ones. Your body stores fat-soluble vitamins for longer periods. Let us see from which food sources one can satisfy their vitamin requirements:
Vitamin A (Fat-soluble)
This vitamin ensures healthy vision, reproductive health, immune strength, and growth and development. You can get it from carrots, sweet potatoes, mangoes, spinach, liver, beef, shrimp, fish, and fortified milk.
Vitamin D (Fat-soluble)
This vitamin is necessary for muscles and bone health, and teeth. It can be obtained from fatty fish, fortified milk and cereals, liver, egg yolk, and sunlight.
Vitamin E (Fat-soluble)
Improves immunity and maintains eyes and skin health. One can get it from leafy green vegetables, whole grains, wheat germ oil, collard greens, spinach, nuts, and seeds.
Vitamin K (Fat-soluble)
Necessary for preparing proteins that aid in blood clotting and building bones. You can obtain this vitamin from eggs, milk, collard greens, and spinach.
Vitamin B complex (Water Soluble)
It encompasses a group of several different vitamins that protect your body against infections and illnesses and improves digestion, growth of RBC, vision, energy levels, skin and hair health, and brain function. Out of them vitamins B3 and B9 are helpful for male sexual health, and they also aid in improving the symptoms of erectile dysfunction in men. Although the use of ED medications like Fildena can be beneficial in restoring erection difficulties within a few minutes, sufficient levels of these vitamins are essential for long-term sexual health.
Foods that provide these vitamins include dairy products, enriched grains, cereals, poultry, eggs, leafy greens, vegetables, mushrooms, collard greens, fish, citrus fruits, legumes, tofu, and soy products.
Vitamin C (Water-soluble)
Beneficial for wound healing, enhancing the health of your skin, bones and cartilage, and blood vessels. Its excellent sources are citrus fruits, strawberries, bell peppers, spinach, brussels sprouts, potatoes, and broccoli.
You must incorporate these food sources that are listed above. Rather than wasting your money on quick food items like junk or processed meals, one must consciously invest in healthy foods, that offer myriad health benefits. These junk foods are not suitable for the human body and tend to increase the risk of chronic health conditions whereas foods that are naturally grown and minimally processed provide your body with essential vitamins and minerals that support a vibrant health and a fit body, free from illnesses and diseases. Lastly, you can balance your vitamin deficiencies with the help of multivitamins supplements that are prescribed by your healthcare provider.