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4 essential vitamins to stay healthy

Vitamins are important for overall health. They are required for several vital functions in the body—right from producing energy to the proper functioning of the body. One of the best ways to get the right amount of nutrients and vitamins is to follow a balanced, wholesome diet. However, there might be some instances of a nutritional gap. This gap can be easily covered by adding such vitamins to the daily diet.

4 essential vitamins to stay healthy
That is why it is important to know about the best vitamins for men and women to have a healthy body and mind. Here are 4 vitamins that are a must for maintaining a healthy body.

Vitamin B12 – Helps keep the RBCs healthy
Vitamin B12 is an important nutrient, which is commonly found in foods such as eggs, beef, and poultry. Due to continuous use of medications, some people may not be able to absorb the vitamins properly. This may be true in the case of older men and women who may be consuming prescribed medications. Some of the medicines for high blood pressure or blood sugar can also interfere with the process of metabolization of vitamin B12.

Vitamin B12 can be obtained from animal proteins such as beef, lamb, and salmon as well and many vegetables as well. However, to increase the intake, one can consider taking vitamin B12 supplements; but, it is highly recommended to check with a doctor before taking any supplements.

Vitamin B12 helps in keeping the red blood cells and nerves healthy. Therefore, it is essential to periodically check the levels of vitamin B12 in the body to avoid fatigue and weakness.

Vitamin D – Helps boost testosterone levels
According to an article in Scientific American, the popular journal, it was observed that more than 75% of adults and teens in the country do not get the required vitamin D levels. It is important for supporting bone health and improving communication between the muscles and nerves; it is also found to boost testosterone levels in men. Although more research is required on the same, it has been suggested that a lack of vitamin D may cause testosterone levels to go down, which may, in turn, cause health issues such as libido, low metabolism, sleep apnea, and fatigue. So, vitamin D is one of the best that should be a part of one’s daily diet. In order to maintain healthy vitamin D levels, one should include foods such as egg yolks, fortified milk, and fatty fish like salmon. If, in case, the vitamin D levels do not tend to match the required levels, one can consult a doctor for multivitamins or supplements for the same.

The sun is one of the best sources of vitamin D. Taking a walk early in the morning, after sunrise, for about 15 to 20 minutes can help. However, a downside to this is that it may cause skin infection due to exposure to harmful UV rays. This is why doctors may recommend vitamin D supplements instead.

Omega-3 – Helps maintain overall health
Omega-3 fatty acids are loaded with anti-inflammatory properties. These are polyunsaturated fatty acids that help in supporting joint and cardiovascular health.

However, it has been observed that most people consume a high amount of omega-6 acids, from sources like poultry and vegetable oils, as compared to omega-3 acids. It is important to maintain a balance in the ratio of these fatty acids. Some sources of omega-3 fatty acids include fatty fish such as salmon, tuna, sardines, and halibut. A high amount of omega-3 acids are also found in walnuts and flaxseeds.

Vitamin C – Helps maintain blood pressure
Vitamin C works as a powerful antioxidant. It is a water-soluble vitamin found in several vegetables and fruits. Packed with collagen-synthesis properties, vitamin C is an important molecule for maintaining healthy skin. This vitamin also helps in protecting the body against damages caused due to free radicals.

Around one-third of adults in the country have reported high blood pressure, which makes them susceptible to heart diseases. Considered as one of the best vitamins for men and women, vitamin C helps in reducing the risk of chronic diseases by boosting the immune system. Studies have proven that vitamin C helps in maintaining the required levels of blood pressure as well. However, those with high blood pressure should not solely rely on vitamin C for treating the condition. Getting a thorough body check-up and consuming prescribed medications are highly recommended to treat the condition effectively.

Some of the best food sources of vitamins have been listed as follows:

  • Eggs
  • Nuts and seeds
  • Citrus fruits
  • Milk and fortified milk
  • Avocado
  • Dark leafy vegetables
  • Cauliflowers
  • Dark green vegetables

A well-balanced, nutritious diet helps in maintaining the required levels of vitamins in the body. Apart from benefiting from natural sources of nutrients, one can also consider taking vitamin supplements that are available for both men and women. Apart from boosting one’s health, some vitamins have specific benefits like improving brain, reproductive, and heart health as well. One can consult their doctor for more advice on the same.

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