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How to Get Vitamins From Food Correctly

by Sneha Shukla

Many people have a shortage of vitamins and start buying and drinking vitamins in the form of tablets. Although many vitamins can be obtained from a proper diet. As well as a large amount of money can be obtained at the भारत में ऑनलाइन कैसिनो.  Today we will figure out how and where to get the necessary vitamins.

Why Vitamins Are Important

Vitamins are substances that the body uses for growth and development. There are several types of them:

  • vitamin A;
  • vitamin B complex;
  • vitamin C;
  • vitamin D;
  • vitamin E;
  • vitamin K.

Each of them has its own function and area of responsibility. For example, vitamin C is used to synthesize collagen, which makes up bones, and its lack can lead to fatigue and irritability.

Overabundance is also harmful. If the same vitamin C is too much, a person may experience nausea and diarrhea.

That is why it is important to get the right amount of vitamins — their lack and overabundance leads to various diseases.

 

Where Do Vitamins Come From in the Body

Basically, the body receives vitamins from food, it breaks them down into the necessary elements. According to solubility, water-soluble and fat-soluble are isolated. As the name implies, the first is dissolved with water and the second with fat. Each of them has its own characteristics.

Water-soluble vitamins do not accumulate in the body — their excess is excreted by the kidneys together with urine. This includes vitamin C and vitamin B complexes: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9) and vitamin B12.

The body stores excess fat-soluble vitamins in the liver and adipose tissue. These are vitamins A, D, E, and K.

Since the main source of vitamins is food, a balanced diet is needed for their proper amount.

 

How Many Vitamins Are Needed

The norm of vitamins depends on age and gender. Here is the daily norm for people from 19 to 64 years old:

 

vitamin A – 700 micrograms for men and 600 for women;

vitamin B — each type of vitamin has its own norm;

Vitamin C – 40 milligrams for everyone;

vitamin D – 10 micrograms;

Vitamin E — 4 milligrams in men and 3 in women;

Vitamin K is 10 micrograms per kilogram of the body.

 

Do I Need Vitamin Supplements? 

An ordinary person does not need additional supplements with vitamins — he gets enough from food. But there are people who need them.

For example, pregnant women are recommended to take a supplement with folic acid, which they will have to take until the 12th week of pregnancy.

Vegans and vegetarians are better off taking a supplement with B12 and other B vitamins since there is not enough of it in their diet.

Vitamin D9 supplements in winter and autumn should be used by people who live in places with low sunshine (for example, we send greetings to our readers from St. Petersburg). About 10 micrograms daily. The same amount is needed for children from one to four years old, and infants – from 8.5 to 10 micrograms.

If you want to take supplements, it is worth discussing them with a nutritionist or nutritionist.

 

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