A guide to vitamins (with a few minerals thrown in)
Subtitle: Why choose supplements?
We hear so much nowadays about needing to get vitamins and minerals into our body and how we should be hitting those ‘macros’ if we want to maintain healthy insides. I get it I do, we need to be healthy. But what does it really mean? Also, how to we get our vitamins in without going on a diet?
Firstly you need to look at vitamins as substances that get absorbed by the body. There are 13 different types of vitamins
- Vitamin D
- Vitamin B (different variants of Vitamin B)
- Vitamin A
- Vitamin K
- Vitamin C
- Vitamin E
Minerals are either macro minerals or trace minerals. Macros are needed in bigger quantities such as calcium and trace are needed in small quantities.
Some minerals include:
For more facts about these vitamins click here.
Supplements – Why should we use them?
Research by the Food Standards Agency in 2008 found that nearly a third of people in the UK take some vitamin, mineral or dietary supplement on most days.
So if you’re reading this thinking you’re a little scared about starting a supplement cycle or questioning whether it will work for you – 1 out of three people you know take them! Ill soon be releasing my own supplements after years of not knowing what goes into all these different supplements on the market I’ll be able to sell a product that I know is right for me.
People should take supplements if:
- Their body lacks a certain vitamin
- To maintain a healthy inside consistently
- If youre a vegetarian or vegan and don’t get natural protein sources from meats and dairy
- Youre pregnant
- Youre over 65
- People who are not exposed to vitamin d or people with darker skin
How can you tell if a supplement is good enough or is safe?
Well, all supplements sold at mainstream retailers such as Amazon have to go through a strict checking process. The supplements have to be HACCP certified and the supplier must always provide a list of the ingredients to the seller. Supplements are regulated under food law so look for their production within the EU and look to see if they’re sold on reputable websites.
Herbal products, if a traditional herbal medicine are to be registered under the THR trademark.
Look out for the products that claim to be the best or claim to be a substitute for a balanced diet. Supplements are always there to aid not replace.
I am a firm believer in supplements – I use ONLY one brand of supplements which are THE BEST supplements on the market – Master Fitness Nutrition. They are available on Amazon UK.
Vitamins in tablet, liquid or dissolvable form – which do you prefer?
There is no different in the quality of supplement you receive whether it be in tablet, liquid or effervescent but here are some points to help you choose, when faced with an options, which you would prefer.
- Liquid – easy if you’re a person who cant take tablets – you just measure it out on a spoon and swallow. Not easily portable – messy.
- Tablet – easily portable and virtually easy to take with water. Less expensive.
- Dissolvable – usually tastes disgusting. Good if you can’t swallow tabs. Usually contain added sweeteners or sugars.
What vitamins do what?
Vitamin A: A fat soluble vitamin stored mainly in the liver. Vitamin A helps the immune system to work as it should, fighting infections. Useful for skin issues and also helps the lining of the nose healthy.
EAT: cheese, eggs, oily fish, milk and yoghurt. Vitamin A is good for vegans due to the lack of these ingredients in the diet.
Vitamin B1(thiamine): Water soluble vitamin that needs to be restored quite frequently due to its easy excretion in urine. Helps with boosting the immune system. (All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy)
EAT: Cereals, beans, nuts, meat
Vitamin B2(Riboflavin): Water soluble vitamin. Works as an antioxidant fighting free radicals in the body – these can contribute to the ging process so if you want to look younger – Vitamin B12 is for you.
EAT: wholegrains, milk, broccoli, spinach, eggs
Vitamin B3(Niacin): Water soluble vitamin. Use to lower cholesterol and control levels. It also releases energy into the bodies cells. It aids digestive tract. Vitamin B3 performs the important function of converting proteins, carbohydrates and fats into energy.
EAT: fish, nuts, liver, chicken, beans.
Vitamin B6: Water soluble vitamin. One of the most important vitamins, if ever youre getting ill taking b6 will help. It aids with fatigue heart problems, depression and skin problems. PMS: Pyridoxine is decreased in supply during this period, thus leading to moodiness, loss of sex drive and other problems. In this situation, intake of a diet rich in Vitamin B6 is the most effective solution.
EAT: fish, eggs, meat, cauliflower, soya beans.
Vitamin B12: It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Your metabolism wouldn’t run smoothly without it. But B12 isn’t like other vitamins because its only found in limited foods.
EAT: eggs, meat, shellfish, and dairy.
Vitamin D: Fat soluble vitamin. Found in very few founds so supplements are usually taken. Skin gets vitamin D from sunlight. Vitamin D promotes calcium absorption in the gut it also is beneficial for people with brittle bones.
EAT: Fatty Fish, livers.
Vitamin C(Ascorbic Acid): helps to protect cells and keeps them healthy and is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs. It also helps wound healing.
EAT: oranges, sprouts, potatoes.
Vitamin E(Tocopherol): A fat soluble antioxidant vitamin.This helps to maintain healthy skin, eyes and strengthens the immune system.
EAT: soya, corn and olive oil. (Vegan Vitamin – found in lots of vegan food)
Vitamin K(Phytomenadione): A fat soluble vitamin.it’s needed for blood clotting, which means it helps wounds to heal properly.There’s some evidence that vitamin K is also needed to help keep bones healthy.
EAT: Greens, cereals, vegetable oils.
So that is vitamins in a nutshell. I hope this helps.
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