Vitamins are organic compounds that are micro-nutrients required by the human body to regulate the metabolism of living organisms, and the right amount of vitamin supplementation can make the body healthier and stronger. Under normal circumstances we can supplement vitamins through food.
1.Vitamin A
Effects: Improves vision, and has the same effect of improving immunity as vitamin C.
Should you supplement?
Most people are able to get enough vitamin A from food. Taking pills may cause an excess of vitamin A in the body or may cause liver damage. However, if you are getting colds more often than you used to, or your eyesight seems to be fading, try taking cod liver oil.
Best food sources: liver of chicken, cow, pig, sweet potato, spinach.
2.Vitamin C
What it does: Also known as ascorbic acid, it helps fight skin aging and keeps tendons and ligaments young to prevent injuries when you exercise. It is also a good friend of your immune system.
Should you supplement?
The recommended daily intake is 90 mg, but if you’re sleep deprived and overworked (or exercise), you should take 250 to 500 mg daily. If vitamin C makes you feel heartburn, take a low-acid buffer tablet.
Best food sources: broccoli, cherries, oranges, tomatoes.
3.Vitamin E
Effects: Promotes healthy skin, prevents bladder and prostate cancer, and is essential for brain health.
Should you supplement?
Nice antioxidant. According to some health supplement manufacturers, taking vitamin E can increase your sperm count and reverse aging, but there is no scientific evidence to support this claim. In fact, some studies report that over-supplementing with vitamin E may increase your chances of getting lung cancer.
Best food sources: eggs, sunflower seeds, almonds, olives, spinach.
4, Vitamin B
What it does: There are eight members of this family, and they can increase energy, regulate mood, and boost immunity.
They are often found together with B vitamins, which are claimed to eliminate wrinkles, fight muscle fatigue, and relieve hangovers – all claims for which there is no scientific evidence. More importantly, you should avoid supplemental intake of vitamin B9 because of its association with prostate cancer. Vegetarians, on the other hand, should consume more vitamin B12.
Best food sources: chicken, eggs, turkey, tuna, salmon, beef, lentils, peas, milk, cereals.
5.Vitamin D
Role: Prevention of depression, cancer and heart disease. Symptoms of vitamin D deficiency include fatigue and depression. If you seem to have this symptom, have your doctor do a test.
Vitamin D deficiency is bad for your body, but taking too much can be worse (over-supplementation may increase your risk of prostate and pancreatic cancers). What you can do is control your weight (losing 5 to 10 percent of your body weight can increase the level of vitamin D in your body by 34 percent), eat more vitamin D-rich foods, and get more sunlight.
Best food sources: salmon, animal liver, sardines, cheese.