Good Lifestyle

Vitamins Are an essential part of how our body works, but there are many misunderstandings and misinformation on the best way to get them in your cells and throughout your body.

Our parents and guardians have systematically reminded us that eating our vegetables was essential to get all healthy vitamins and minerals we need to grow. Often we might think that taking a supplement is thebetter way of having essential vitamins whose body needs, but the source of thesenutrients through the food is even more effective.

Many times, vitamins are announced as "natural" but the most natural approach is the way people have done it for thousands of years.A healthy and nutritious diet filled with diversified and colorful fruits and vegetables. The more the colors and varieties of products you eat, the more likely you are to consume a range of key vitamins. The purchase of small local farms that practice organic techniques can also help ensure that your product is as dense as possible.

Who may need supplementation?

There are certainly times when people may require vitamin supplementation due to a circumstance or condition that prevents them from getting them adequately. For example, people who follow avegan diet Perhaps need to complete with vitamin B12 (which is widely found in animal proteins and sources) or that people with cystic fibrosis may require supplements because they do not properly absorb many vitamins.

It is important to keep in mind that most supplements are not from the sub-pill, but instead are derived from traditional schemes, such as theMediterranean diet, who kept healthy people for thousands of years. While some people may need to take their vitamins as a pill, for the average person, food can often be your medicine.

Below you will see nine vitamins whose body needs as well as several rich foods in each. So, do not missThe 7 healthiest foods to eat right now.

Vitamin A is not a single vitaminbut a whole family of different people sometimes called "retinoids"such as retinol and carotenoids, including alpha-carotene and beta-carotene.

Function in the body: Vitamin A is important to keep our reproduction and ourimmune systems Working and helps keep our kidneys, our hearts and our lungs work well. It is also essential for the normal development of bones and teeth. Another important work that vitamin A performs is that it helps our eyes allow us to see dark or dark light.

Disability Risks: The risk of vitamin A deficiency is quite rare in well-nourished populations (such as the United States), because vitamin A is stored in the body, especially in the liver. However, certain conditions such as pneumonia, urinary tract infections, cancer and prostate diseaseCan make your body excrete too much vitamin A.

People with malabsorption of fat may not be able to absorb enough vitamin A and some medications may also interfere with vitamin A absorption, such as cholestyramine and Orlistat. A lack of vitamin A can cause yourimmune system work wrong. This can also cause a number of eye diseases (such as blindness), poor bone growth and skin problems in your hair follicles.

Risks of overuse:Vitamin A is stored in the fat in the body. Therefore, much of the vitamin can cause accumulation and toxicity. Symptoms include headaches, double vision, fatigue, nausea, vomiting or vertigo. Too much vitamin A can also cause osteoporosis, bone fractures and liver toxicity. Larger than vitamin recommended doses can cause birth defects, and whether pregnant women or women of childbearing age should not take more than the GDR (recommended daily allowance). The toxicity of beta-carotene is much less likely, but eating large amounts of daily carrots can cause yellow-orange skin changes.

Top Foods with Vitamin A:

• Beef liver (3 oz cooked)
• Food potato cooked in oven
• Spinach frozen (½ cup cooked)
• Raw carrots
• Enriched skimmed milk of vitamin A

Vitamin C is also called ascorbic acid and is essential forimmune function.

Function in the body: Vitamin C is important in growth andFabric repair and helps maintain healthy skin, teeth and bones. Vitamin C is also an antioxidant that helps protect our cells from being damaged by free radicals, toxins and radiation. Vitamin C canAlso help absorb food iron in the intestines. Despite being strongly announced to prevent and treat thecommon coldGood data to support this statement are still unavailable.

Disability Risks:Vitamin C deficiency can cause a condition known as Scurvie. Scurvy can have fatigue, swelling of gums, hairproof hairs and bad healing of the wound. It was common many years ago among sailors who did not have access to fresh fruits on long trips. Scurvy isvery rare In the United States, because a very small amount of vitamin C is necessary from a normal supply to prevent deficiency.

Risks of overuse: Vitamin C is a soluble vitamin in water and is not stored in the body, which simply means that excess vitamin C is eliminated by the urine. Large doses can always cause side effects, including nausea, stomach cramps, diarrhea and more seriously, can lead to the development of kidney stones. Patients with diabetes, recurring renal calculations and poor renal function should avoid high doses of vitamin C due to rising risks and complications of kidney stones.

Top Foods with Vitamin C:

• Rouges raw peppers (½ cup)
• Orange juice (cup)
• Kiwi (one way)
• Frozen broccoli (½ cup cooked)
• Baked white potato

Vitamin D is also called calciferol. Research has shown that vitamin D can play a vital role in supporting the immune system and help mitigate the severity of symptomsassociated with COVID-19.

Function in the body:Vitamin D seems to have an infinite number of functions in our body. These include ocean mineralization and help maintain normal levels of calcium in our blood. It also helps to reduce inflammation throughout the body and maintain healthy blood levels.

Disability Risks: Vitamin D deficiency has been associated with everything from cancer to depression, just to name a few.Muscle weakness of vitamin D deficiency can lead to increased risk of falls. In young people and children in development, it can cause a condition called rickets that leads to poor bone development.

There are many people at risk of low vitamin d including people who do not get a lot of sun exposure, seniors whose skin may not be able to make vitamin D effectively and People with low renal function or liver that may not be able to convert vitamin D to the active forms needed in the body. Breastfeeding babies are also at risk of vitamin D deficiency because breast milk does not contain enough vitamin D.

Risks of overuse:The toxicity of vitamin D usually develops too many supplements. This is because natural vitamin D is not common in food, so it is difficult to too much of our diet. Our skin is also able to make vitamin D when exposure to the sun, but our body is good to regulate the amount of vitamin D produced. The excess vitamin D can lead to the accumulation of large quantities of calcium, called hypercalcemia. This can lead to headaches, loss of appetite, nausea and vomiting, weakness, confusion and increased urination. In more serious cases, this can cause irregular heartbeat, kidney stones and renal failure.

Top Foods with Vitamin D: Vitamin D may be one of the most difficult vitamins to enter your diet. In fact, many sources of vitamin D food are enriched, which means that it has been added to the natural food source. However, there are several foods naturally rich in vitamin D.

• Morue liver oil (1 tablespoon)
• Breeding rainbow trout (3 oz cooked)
• Sockeye salmon (3 oz cooked)
• Enriched skimmed milk of vitamin D (1 cup)
• Fortified orange juice of vitamin D (1 cup)
• Fortified breakfast cereals of vitamin D

At the end of the line: One of the best ways to get your vitamin D naturally from the sun. The sun helps convert cholesterols into your skin into vitamin D3. There is of course a balance between you protect from skin cancer and obtain adequate vitamin D. The good news is that people who use a sunscreen have not been revealed to increase the risk of vitamin D deficiency.

Vitamin E is also called alpha-tocopherol.

Function in the body: Vitamin E supports our blood vessels helping them expand and prevent clots from forming. Vitamin E is also an antioxidant, capturing free radicals that can damage our cells, playing an important role in our immune system.

Disability Risks: Vitamin E deficiency is very rare but can lead to nervous or muscular damage, causing a loss of feeling or muscle weakness. This can also cause the impairment of the immune system and is associated with a type of anemia called hemolytic anemia. Vitamin E deficiency can occur in patients who absorb fat normally, as in Crohn's disease or cystic fibrosis.

Risks of overuse:The toxicity of vitamin E can cause nausea, diarrhea, intestinal cramps, headaches, fatigue and weakness. The more serious consequences of the toxicity of vitamin E include excessive bleeding, which could lead to a stroke or even death.

Top Foods with Vitamin E:

• Wheat germ oil (1 tablespoon)
• Roasted dried sunflower seeds (1 oz)
• Roasted dry almonds (1 oz)
• Carthame oil (1 tablespoon)
• Peanut butter (2 tablespoons)

Do not missThe most unhealthy ways to eat peanut butter, according to dietitians.

Function in the body: Vitamin K is particularly important to help train blood clots in our body when we need it. It helps to stop bleeding on the sites of cuts or bruises. There is also evidence that it can also keep our bones and healthy kidneys.

Disability Risks: Without enough vitamin K, it can take longer for bruising and cuts to stop bleeding. This can also affectbone health and increase the risk of osteoporosis. Vitamin K deficiency is rare because most people have enough food. The intestine bacteria also are vitamin K. However, patients with liver disease may have signs of vitamin K deficiency, as well as people with conditions that prevent the absorption of vitamin K. , such as ulcerative colitis, cystic fibrosis and people who have had weight loss surgeries.

Risks of overuse: The toxicity of vitamin K is very rare and even large quantities cause no side effects. However, vitamin K can interact with certain drugs such as warfarin.

Top Foods with Vitamin K:

• Frozen collar (½ cup cooked)
• VERGIES TURNIP JELLES (½ cup cooked)
• Crus spinach (1 cup)
• Kale Cru (1 cup)
• Frozen broccoli (½ cup cooked)

Vitamin B2 is also called riboflavin.

Function in the body: Riboflavin helps to release the energy of the food we eat to continue to go loudly. It is necessary for the growth of healthy cells, view, skin, hair and nails. It also helps support the functions of other vitamins such as B3 and B6.
Risks of disabilities: wounds at corners of your mouth, swollen and cracked lips could be the first sign of deficiency in riboflavin. Long-term deficiency can also cause cataracts and anemia. A deficiency of riboflavin can occur if you do not get enough in your diet or drink too much alcohol.

Risks of overuse: The toxicity of vitamin B2 is very rare and even large quantities do not cause side effects. The use of vitamin B2 even at normal doses can cause transformation of your yellow urine. It is a normal side effect that is not harmful.

Top Foods with Vitamin B2:

• Beef liver (3 oz cooked)
• Riboflavin fortified breakfast cereals
• Plain yogurt without fat (1 cup)
• Clams (3 oz cooked)
• Mushrooms PortaBella (½ cup grilled)
• Dry almonds (grilled 1 oz)

Vitamin B3 is also called niacin.

Function in the body: Niacin helps supply energy to our cells and our body. It also helps keep our intestine, nerves and healthy skin.
Disability Risks: Niacin deficiency can lead to a rare condition called Pellagra. Pellagra may have a poor rash from areas exposed to the sun, dementia, memory changes as well as nausea and vomiting, or even death. Or, as they say at the School of Medicine "The 4 D ': Dermatite, Dementia, Diarrhea and Death. Pellagra usually occurs in poorly-nourished people, such as people with alcohol consumption disorder, anorexia or people with AIDS.

Risks of overuse: The toxicity of niacin can cause symptoms of GI, such as nausea, vomiting and diarrhea. Liver toxicity is a severe complication of the overuse of niacin. Niacin at doses of treatment can cause rinsing, itching, tingling and feelings of heat on the face, neck, ears and chest, but note that it is not harmful.

Top Foods with Vitamin B3:

• Beef liver (3 oz cooked)
• Chicken breast (3 oz grilled)
• Marinara Sauce (1 cup)
• Canned Tuna (3 ounces)
• Breakfast cereals (fortified by niacin)

Vitamin B9 is also called folate or folic acid

Function in the body: Cells require a folate to divide and grow. Folate also helps create the construction blocks of our DNA called nucleic acids.

Disability Risks:Folate and B12 can cause a very specific type of shortage in our red blood cells that bring them to enlarge. Folate deficiency can also cause IM problems such as diarrhea and language anomalies. A deficiency during pregnancy has been associated with an increased risk of cerebral defects and spinal cord in the baby. Some people are more at risk of developing a disability, including people with alcohol consumption disorder and people who have absorption problems such as people with inflammatory disease. Some drugs can also cause folate deficiency, such as methotrexate or anti-season drugs such as phenytoin.

Risks of overuse: Folic toxicity is extremely rare because folate is soluble in water and eliminated very quickly in the urine. However, taking excessive amounts of folic acidAt its own position can actually hide a B12 deficiency, which can result in severe neurological side effects such as nervous damage, serious behavioral changes and altered coordination.

Top Foods with Vitamin B9:

• Beef liver (3 oz cooked)
• Spinach frozen (½ cup cooked)
• PEAS with black eyes (½ cup cooked)
• Cereals for breakfast (fortified folate)
• White rice (½ cup cooked)

Vitamin B12 is also called cobalamine.

Function in the body:Our nervous system depends on the B12 for growth and development. It also plays a very important role in the development of DNA, RNA, proteins and lipids (grease). Vitamin B12 plays a key role in the formation of red blood cells.

Disability Risks: Like folate, B12 deficiencies can enlarge it and be less numerous, which can lead to certain types of anemia, but unlike folate, a B12 deficiency can cause serious problems with our nervous system. Some of the problems associated with the nervous system include tingling and numbness in hands and feet, instability and confusion.

Some people may be at risk of developing vitamin B12 deficiency,Including vegetarians and people who have had gastrointestinal surgeries or digestive diseases that prevent the absorption of vitamin B12. Some medications can prevent your body from absorbing vitamin B12, such as metformin and acid-reducing medicines such as proton pump inhibitors.

Risks of overuse: The toxicity of vitamin B12 is extremely rare because your body uses what it needs and eliminates the rest of the urine. The side effects of high doses of vitamin B12 used to treat a deficiency may include headache, nausea, vomiting and diarrhea, although these are generally associated with intranuspic injection and forms of administration. .

Top Foods with Vitamin B12:

• Beef liver (3 oz cooked)
• Clams (3 oz cooked)
• Fortified Yeast Nutritional B12 (¼ cup)
• Atlantic salmon (3 oz cooked)
• Chopped beef (3 oz cooked)

Gary Soffer, MD, FAAP, is Director ofSmileow Integrative Medicine Program At the Smilow Cancer Hospital in Yale New Haven, and a certified yale medicine doctor in allergies and adult and pediatric immunology;Annette Hood, PharMD, BCACPis a specialist in clinical pharmacy specialized in oncology in the women's infusion clinic in Smilow;Maura Harrigan, MS, RDN, CSO, is certified in the management of adult weight and is a specialist in the nutrition of oncology through the Academy of Nutrition and Dietetics and is part of theSmileow Survival Clinic.