Vitamins and multivitamins are health trends that tend to be consumed without a doctor’s prescription. Checking with your physician is important to verifying whether they are truly necessary.
According to a study conducted by the University of Texas, an overdose of vitamins can be toxic and have negative impacts. While it is true that vitamin supplements may be necessary to a person’s diet, it is important to check with a specialist first.
Keep in mind that there are other natural and healthy alternatives that can help your body get the vitamins it needs. According to the Academy of Nutrition and Dietetics, the following are some of the most important vitamins to have.
Vitamin C. This vitamin is important to the development of collagen and to helping heal scars. It also stimulates the immune system and helps the body best use the iron that comes from other foods. As with all water-soluble vitamins, vitamin C is eliminated through the urine and when consumed in excess, it can have negative consequences. (Related article: Fruits and vegetables for a complete diet)
The recommended daily dose of vitamin C is 90 mg, which can be obtained from the juice of two oranges (200 ml provides about 75 mg of vitamin C), or from a kiwi (60 g contains 20 mg).
Vitamin A. This vitamin keeps the bones, mucous membranes and skin healthy. It has an antioxidant effect, strengthens the immune system and is important to having good vision.
The recommended daily amount is 700 mg, which can be obtained by eating green and orange vegetables. You can get your daily dose of vitamin A by eating 80 g of carrots. Eggs, oily fish and butter also contain this vitamin.
Vitamin E. Because of its antioxidant effects, it protects the cells and attacks free radicals. It also helps form red blood cells and helps the body use vitamin K.
The recommended daily dose is 15 mg, which can be obtained from 3 tablespoons of virgin olive oil, a handful of hazelnuts or a tablespoon of wheat germ.
Vitamin D. Because it helps the body absorb and benefit from calcium, it helps keep the teeth and bones healthy and strong. It is also an important part of bodily processes such as blood clotting, among others.
The recommended daily dose is 20 mg a day, the majority of which is produced by the body through sun exposure. It can also be obtained from eating oily fish and dairy products.