It should come as no surprise that many of the foods we eat today aren't as nutritious as they were in the past. As a result, many people can no longer get all the vitamins and minerals they need to stay healthy while sticking to a 2,000 calorie per day diet. The way fruits and vegetables are grown and the way many foods are processed doesn't allow the essential nutrients to replace themselves. We're left with diets that lack a lot of substance. Luckily there are plenty supplements that you can take to get the nutrients your body needs, and with a Vitamin World promotion code, you can get great discounts on selected items. Here are some of the vitamins and minerals you should aim to get.
Vitamin A (retinol) Vitmain A supports your vision, body tissues, bone growth, immune system and reproductive system. You can get it naturally from foods like fish, broccoli, carrots, sweet potatoes and tomatoes. Poor night vision, a loss of appetite, a weakened immune system and changes in the health of your skin and teeth are all signs of a deficiency.
Vitamin B1 (thiamin) This substance is vital for your cells to function normally. It also supports your nerves and your metabolism because it breaks down carbohydrates, fat and protein for your body to use as fuel. Some natural sources with vitamin B1 include spinach, oysters, wheat germ, whole grains, soy milk and tomato juice. You know that your body needs this vitamin if you feel tired, experience weight loss and feel weak.
Vitamin B2 (riboflavin) This vitamin helps your body collect the energy it needs from carbohydrates, proteins and fats. It also helps with the body's normal growth and development because it helps produce and regulate hormones and aids in the formation of red blood cells. Sources include dairy products, meat, poultry, fish, enriched grains and green vegetables. Signs of deficiency include soreness in the mouth and eyes, as well as a sensitivity to light.
Vitamin B3 (niacin) Niacin helps your body extract energy from carbohydrates. It also plays a role in synthesizing fats, hormones and red blood cells. Your body depends on it to support its metabolism, nervous system and digestive system. You can get vitamin B3 from potatoes, lean ground beef, enriched grains and nuts. Milk and eggs contain very little, but they do have tryptophan, which your body converts into niacin. If you notice weakness, a loss of appetite, skin inflammation, indigestion and sluggishness, you may have a deficiency.
Vitamin B6 (pyridoxine) This is a key player in processing amino acids and forming proteins. It also aids your nervous system and metabolism. You can get it from foods like tomato juice, peanuts, liver, eggs, rice and oats. Signs of deficiency include depression, vomiting, anemia and a weakening of the immune system.
Vitamin B12 You need this to aid your body in the breakdown of foods into energy, as well as to maintain your nerve cells and aid in new cell synthesis. You can get it from meat, poultry, fish, eggs and dairy products. Anemia and neurological issues are both signs of a B12 deficiency.
Vitamin C (ascorbic acid) Vitamin C helps your body form collagen, which is a protein that helps to form bones, cartilage, muscles and blood vessels. It also contributes by maintaining the structure of your capillaries, bones and teeth. Ascorbic acid promotes the healing of wounds and aids in iron absorption. You can get it from citrus fruits, red bell peppers, tomatoes, strawberries and leafy green vegetables. Signs of deficiency include bruising, nose bleeds, weakness and dry skin.
Vitamin D This vitamin helps your bones and teeth absorb the calcium and phosphorus they need to stay strong. It also aids maintains your nerve and muscle systems. Believe it or not, you can get it from sunlight, as well as fortified milk, eggs, margarine and butter. If you lack this nutrient, you may notice changes in your bones.
Vitamin E Vitamin E is an antioxidant that protects fats and vitamin A in the body from damage by oxygen fragments called free radicals. It helps stabilize cell membranes and tissues throughout your body. You can get it naturally from vegetable oils and foods like avocados, sunflower seeds and tofu. Signs of deficiency include anemia in infants and nerve damage in adults.
Vitamin K This vitamin promotes blood clotting and regulates the amount of calcium in the blood. You can get it from sunlight, fortified milk, eggs, margarine, butter and leafy green vegetables. Deficiency is rare, but some medications that affect vitamin K absorption can cause abnormal blood clotting.
Sodium This mineral helps balance your fluid and electrolyte levels, as well as support nerve transmissions and muscle contractions. Salt, soy sauce, bread, milk and meats are all sources, but it's important not to get too much.
Potassium Potassium helps your body much like sodium, and it also helps maintain your cells. You probably know that bananas are a good source, but you can also get it naturally from potatoes, squash, artichokes, spinach, avocados and milk.
Calcium You likely know that calcium helps your bones and teeth stay strong, but it also supports blood clotting. You can get it from dairy products, dark green vegetables, tofu and sardines.
Magnesium This mineral supports your bone health, promotes the manufacturing of proteins in the body, and supports nerve impulses, muscular contractions and immunity. You can get it from beans, cashews, halibut, broccoli, spinach, green beans and tomato juice.
Iron Iron is part of the protein hemoglobin, which helps your blood carry oxygen throughout the body. You can get it from foods like clams, beef liver, artichokes, spinach, tomato juice and green beans.
Zinc This mineral is involved in the making of proteins and genetic material. It transports vitamin A and contributes to your sensation of taste, as well as supporting reproduction. You can get it from sources like green vegetables, lentils, oysters, crab, meat, yogurt and cheese.
Now that you know some of the minerals and vitamins your body needs to function, you should have a good idea of what to look for in a dietary supplement. You can't always get everything you need from your diet alone, so using a Vitamin World promotion code can help you stock up on the supplements you need.
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