How to Optimize Your Looks with Vitamins
Before starting I just wanted to say that this is my first thread, so be kind with me <3
Now I'm going to start by stating the most important vitamins.
Types of Vitamins
Each Vitamin has it's own benefit.
VITAMIN A
One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and eye related problems. Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon.
Reference intake (RI) - 800µg
VITAMIN C
Your body needs vitamin C to help your bones, skin, and muscles grow. You'll get enough by including bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies in your diet.
Reference intake (RI) - 80mg
VITAMIN D
It keeps your bones strong. It also plays a role in fighting germs. Careful time in the sun (10 to 15 minutes on a clear day, without sunscreen) is the best source. Or you could eat fish such as salmon, tuna, and mackerel. There's a little in egg yolks, too.
Reference intake (RI) - 5µg
VITAMIN E
It’s called an antioxidant, which protects your cells from damage caused by cigarette smoke, pollution, sunlight, and more. Nuts including almonds, hazelnuts, and peanuts are good sources. If you’re allergic to those, spinach, and broccoli have vitamin E too.
Reference intake (RI) - 12mg
VITAMIN K
You need it for blood clotting and healthy bones. A serving of leafy greens (like spinach or broccoli) will give you more than enough K for the day.
Reference intake (RI) - 75µg
Multivitamins, should you take them?
Multivitamins are supplements that contain a combination of different vitamins and minerals.
People often take multivitamins to “cover their bases.” However, many multivitamins contain high levels of nutrients a person may already be consuming enough of in their diet.
Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerances, may be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both.
For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs.
BUT taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects.
You may need a daily multivitamin if you are:
Daily Value (DV). The first thing that you should look at when you read a multivitamin label is the DV. Looking at the label, check to make sure that the multivitamin has close to 100% of the DV of the ingredients inside.
Your age and gender. Some multivitamins aren’t specific in terms of to who they're marketed for. However, multivitamins that are gender or age-specific have different compositions. If you’re going to start taking a supplement, pick one that’s aimed at your gender and age group so that you're getting the right mix of vitamins and minerals.
Before starting I just wanted to say that this is my first thread, so be kind with me <3
Now I'm going to start by stating the most important vitamins.
Types of Vitamins
Each Vitamin has it's own benefit.
- Vitamin A: Helps to keep your skin healthy.
- Vitamin C: Helps to boost collagen production, which can improve your skin.
- Vitamin D: Helps to promote healthy bones and teeth.
- Vitamin E: Helps to protect your skin from damage.
- Vitamin K: Helps to reduce the appearance of dark circles under your eyes.
VITAMIN A
One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and eye related problems. Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon.
Reference intake (RI) - 800µg
VITAMIN C
Your body needs vitamin C to help your bones, skin, and muscles grow. You'll get enough by including bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies in your diet.
Reference intake (RI) - 80mg
VITAMIN D
It keeps your bones strong. It also plays a role in fighting germs. Careful time in the sun (10 to 15 minutes on a clear day, without sunscreen) is the best source. Or you could eat fish such as salmon, tuna, and mackerel. There's a little in egg yolks, too.
Reference intake (RI) - 5µg
VITAMIN E
It’s called an antioxidant, which protects your cells from damage caused by cigarette smoke, pollution, sunlight, and more. Nuts including almonds, hazelnuts, and peanuts are good sources. If you’re allergic to those, spinach, and broccoli have vitamin E too.
Reference intake (RI) - 12mg
VITAMIN K
You need it for blood clotting and healthy bones. A serving of leafy greens (like spinach or broccoli) will give you more than enough K for the day.
Reference intake (RI) - 75µg
Multivitamins, should you take them?
Multivitamins are supplements that contain a combination of different vitamins and minerals.
People often take multivitamins to “cover their bases.” However, many multivitamins contain high levels of nutrients a person may already be consuming enough of in their diet.
Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerances, may be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both.
For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs.
BUT taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects.
You may need a daily multivitamin if you are:
- Vegetarian or vegan
- Lactose intolerant
- Eating unbalanced meals
- Not eating nutrient-dense foods
- Not getting enough sleep
- Diagnosed with certain medical conditions
- Using alcohol or tobacco regularly
How Do I Choose the Right Multivitamin?
Daily Value (DV). The first thing that you should look at when you read a multivitamin label is the DV. Looking at the label, check to make sure that the multivitamin has close to 100% of the DV of the ingredients inside.
Your age and gender. Some multivitamins aren’t specific in terms of to who they're marketed for. However, multivitamins that are gender or age-specific have different compositions. If you’re going to start taking a supplement, pick one that’s aimed at your gender and age group so that you're getting the right mix of vitamins and minerals.