From infancy to adulthood, people are advised to take rudimentary vitamins to improve overall wellness, prevent disease and maintain a healthy lifestyle. These can come in many forms and can also be ingested through food. There are also minimum required amounts of each that help people boost immunity and function better mentally and physically. Vitamins are categorized according to solubility. There are fat soluble and water soluble vitamins.
1. Vitamin A - People should take 700 to 900 mcg of vitamin A every day. It is important for healthy skin, soft tissues, the eyes and mucus membranes. The active form of the vitamin is retinol which is available in whole milk and animal liver. To acquire it, eat more cheese, eggs, halibut and milk. The rudimentary vitamin is also useful in preventing cancer and getting rid of free radicals and toxic wastes in the body.
2. Vitamin D - The rudimentary vitamin should be taken at a minimum of 600 IU per day. It is important in maintaining healthy bones because vitamin D assists in calcium absorption. The vitamin will also enhance the immune system and improve muscle and nerve function. Natural exposure to sunlight can provide people with it, together with a healthy diet. Some of the good sources include liver, egg yolks, cereal and milk. Lack of it can lead to rickets and osteoporosis.
3. Vitamin K - Individuals are encouraged to take 90 to 120 mcg of vitamin K per day. It mainly helps in blood coagulation to prevent bleeding. Lack of the rudimentary vtiman will cause bleeding inside the body. Bacteria in the intestines naturally make it but people should supplement by eating more broccoli, cabbage, lettuce, beef liver and asparagus.
4. Vitamin E - At least 15 mg of the rudimentary vitamin must be taken by adults everyday. It is very useful in getting rid of free radicals in the body that can lead to disease and premature aging. Vitamin E makes vitamin K more efficient and is helpful in creating more red blood cells. Some of the best foods to take to reach the minimum recommended amount include seeds, cereals, nuts, broccoli and spinach.
5. Vitamin C - The four mentioned above are all fat-soluble rudimentary vitamins. Vitamin C is water soluble, also called ascorbic acid. People must take 75 to 90 mg per day to maintain healthy skin, bones and teeth. It is highly effective in preventing infection and hastening healing and recovery. Some of the best food sources include green leafy vegetables, tomatoes, cabbage, oranges, lemons and other citrus fruits.
6. Folic Acid - Folic acid or folate is important in creating new red blood cells and is generally taken by women to avoid problems during pregnancy. Birth defects are typically avoided by taking the minimum amount from peas, beans and dark green leafy vegetables.
7. Vitamin B1 and B2 - Vitamin B1 or thiamine effectively produces energy from the food consumed by the person. It is present in peas, whole grains and cereals. Vitamin B2 or riboflavin is a water soluble vitamin that improves vision and nerve function. It also creates energy and can be acquired from dairy products, meat, fish and cereals.