Your immune system relies on what you put into your body, and certain nutrients are known for their immune-supporting benefits. Vitamin C is considered one of the biggest immune supporters. It's an antioxidant that protects your cells from damage caused by oxidative stress from free radicals, which are unstable molecules. Zinc is also critical for immune cell development and communication and studies indicate that it may promote immune health.
B-complex vitamins, like thiamin , riboflavin , folate , biotin , and vitamins B6 and B12 collaborate with other enzymes in your body to metabolize energy from protein, fats, and carbohydrates. Staying physically active and eating a healthy diet also help to maintain a healthy metabolism—factors that are important for healthy aging and your overall health.
You probably already know that calcium is critical for healthy bones. But did you know that calcium needs vitamin D to successfully fulfill its job of helping to build healthy bones? The skin produces vitamin D following direct exposure to sunlight, but the necessary use of sunscreen, weak winter sunlight, and poor skin absorption all work against production of this vital nutrient.
And though vitamin D is added to milk, many people don't drink enough dairy products to benefit. Committing to a new eating habit or lifestyle can feel rewarding, but you may unintentionally eliminate essential vitamins and minerals. Multivitamin supplements can cover these common nutritional needs. Read on to see which nutrients get weeded out of some of the most popular diets. While the Paleolithic Paleo diet eliminates a lot of refined and processed foods—leading culprits of poor health in Western diets—the exclusion of whole grains and dairy may result in shortfalls of calcium , vitamin D , and B vitamins.
Multivitamins with high levels of these nutrients can help you maintain healthy bones and assist in metabolizing all of that protein. The keto ketogenic diet is popular thanks to its high protein, high fat, and minimal carbohydrate strategy that helps with weight loss. But due to the carbohydrate restrictions, keto eliminates a lot of fruit from your diet, so it's common to have inadequate intakes of vitamin C and potassium. Also, its reduction of grains means you miss out on fortified products that contain thiamin , folate , and magnesium.
While there are lots of great vegetarian options, you can still miss some of the nutrients commonly found in meat and poultry, like vitamin B12 and iron.
And if you're eliminating fish, your diet could be short on omega-3 fatty acids. More people are choosing to eliminate animal products from their diets altogether. While plant-based diets are rich in fruits and vegetables, they remove some of the best sources of iron and vitamin B Plus, without dairy, there are fewer available sources of calcium and vitamin D. Similarly, cutting out fish and eggs can restrict your intake of omega-3 fatty acids.
No matter your dietary choices, some nutrients can be a challenge to get daily from food alone. What might it look like if we followed our recommended daily allowances RDA for some of these nutrients? This product is not intended to diagnose, treat, cure, or prevent any disease. Get too little vitamin C and your body can't produce collagen, the primary tissue in the body. In severe cases of vitamin C deficiency, people develop scurvy, characterized by muscle and joint pain, fatigue, spongy and swollen gums and red spots on the skin.
Vitamin D deficiency causes rickets in children, which manifests as bone pain, deformations and poor growth and may contribute to poor bone health in adults as well as high blood pressure, some cancers and autoimmune diseases. A diet rich in a variety of fresh vegetables, fruits, fortified dairy, whole grains, dried beans and lentils, and lean meat and fish helps you get all the vitamins you need. Whole foods, rather than a supplement, provide an optimal synergy of compounds that your body absorbs and uses.
If you're unsure if you're getting an adequate amount of vitamins, consult with your doctor. Overdosing on vitamins through supplements can be dangerous. By Andrea Boldt. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get.
If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste.
Read about this topic in Spanish. Food and Drug Administration toll-free druginfo fda. Dietary Guidelines for Americans DietaryGuidelines usda. NIA scientists and other experts review this content to ensure it is accurate and up to date. Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy. Find information on some of the essential vitamins recommended for older adults and how to get the recommended amount within your diet.
If you are over age 70, you need at least 20 mcg IU , but not more than mcg 4, IU. If you are age 51—70, you need at least 15 mcg IU each day, but not more than mcg 4, IU.
You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. Vitamin B12 2. You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Calcium Men age need 1, mg each day. Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.
You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Magnesium mg each day. Taking vitamins can do great things for your health and overall well-being. They can complement the nutrients you get from your food and bring you a step closer to your wellness and health goals. However, you can only reap those listed benefits above if you remember to take your vitamins regularly and combine them with a healthy balanced diet.
Below are some of the many benefits of taking vitamins: 1. Promotes Healthy Aging As much as you want to stay young forever, nobody is exempted from aging. Reduces Anxiety and Stress The minerals and vitamins in your daily multivitamins can significantly reduce levels of anxiety and stress.
Boosts Your Cardiovascular Health Specific vitamins, such as magnesium, C0Q10, and B vitamins, all contribute to a healthy cardiovascular system. Covers Your Nutritional Bases Everyone does their best to eat healthily, but other nutrients can be difficult to get from food alone.
Keeps Body in Good Working Order One of the best benefits of taking vitamins regularly is that it keeps the body in good working order. Improves Your Eyesight Taking particular vitamins has been known to support your eye health. Keeps Your Bones Strong You probably know that calcium is vital for healthy bones.
Aids Brain Function Another benefit of taking vitamins is that they may help improve brain function. Supports Healthy Metabolism B vitamins, such as riboflavin, thiamin, B6, B12, biotin, and folate collaborate with some enzymes in your body to metabolize energy from fats, carbohydrates, and protein.
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