Vitamins are necessary to help the body achieve optimal functioning. They are found in the foods we eat, but the amount we need on a daily basis are far more than most people are able to consume. This is partly due to people consuming too many processed and fast foods. Even a healthy eater may not get enough vitamins and minerals in her diet. There are specific vitamins that everyone needs to include in their diet on a daily basis.
Multivitamin
A multivitamin is a good place to start when it comes to taking vitamins. Before purchasing a multivitamin, a few things need to be considered. Menstruating women need more iron than men and non-menstruating women. Multivitamins usually come in two forms; with iron or without iron. Choose a multivitamin containing vitamin D and B complex vitamins. Vitamin D helps to absorb calcium and trigger immune system response. According to the American Cancer Society, B vitamins play a major role in the activities of enzymes and proteins that regulate chemical reactions in the body, which are important in turning food into energy. They also keep skin, hair and nails healthy. The multivitamin must be high quality, natural and organic. Multivitamins that are made with artificial fillers and synthetic forms of vitamins and minerals are not absorbed properly in the body.
Vitamin C
Vitamin C is important during cold and flu season to help prevent infection, but it is also an integral vitamin for everyday use. Vitamin C is an antioxidant, which protects the body from free radicals that can cause cancer. According to the University of Maryland Medical Center, the daily intake of vitamin C should be 90 mg for men and 75 mg for women.
Calcium
Calcium is the most abundant mineral in the body. Many people relate calcium to strong bones, but it also has many other important jobs. Calcium helps to secrete hormones and also aids in muscle contractions. According to the University of Maryland Medical Center, postmenopausal women, people who consume large amounts of caffeine, alcohol or soda and those who take corticosteroid medications may need calcium supplements. People who are at risk for osteoporosis also may benefit from calcium supplements. One out of every two women and one in four men age 50 and older will have an osteoporosis-related fracture in their lifetime, according to the National Health Institute.
Omega-3 Fatty Acids
Omega-3 fatty acids are a necessity in the body, but the body does not produce them. They can be consumed through food or fish oil capsules. Omega-3 fatty acids have countless benefits, some of which include improved brain function, prevention of heart disease and prevention of cancer. According to the University of Maryland Medical Center, omega-3 fatty acids from fish oil can help lower triglycerides and raise HDL cholesterol (the good cholesterol). Dietary sources of omega-3 fatty acids include but are not limited to fish, flax seeds and nuts. Anyone can benefit from omega-3 fatty acids. If not enough is being consumed through food, capsules can be taken daily.
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