To maintain good health, it is important to get enough vitamins and minerals in your diet. According to research, most Americans dont get enough vitamins and minerals in their diets, which can lead to chronic conditions such as obesity, type 2 diabetes, cardiovascular disease, or cancer. While everyones vitamin needs are different, there are some vitamins and minerals that most people should consider taking daily. These include:
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Vitamin A: Helps fight infection and maintains healthy vision. The recommended daily allowance (RDA) of vitamin A is 700 micrograms for women and 900 micrograms for men.
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Vitamin B: Helps convert food into energy and is needed for healthy skin, hair, blood, and brain. Most Americans get enough of this nutrient.
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Vitamin C: Acts as an antioxidant and helps protect cells from damage. It also helps the body absorb iron and is important for immune system function. The RDA of vitamin C is 75-90 milligrams for adults.
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Vitamin D: Helps the body absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. It also helps muscles move and the immune system to fight off bacteria and viruses. The average American adult needs 600 International Units (IU) of vitamin D each day.
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Vitamin E: Acts as an antioxidant and helps protect cells from damage. It is also important for organ function. The recommended daily intake of vitamin E is 15 milligrams.
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Vitamin K: Helps with blood clotting and is important for bone health. The RDA of vitamin K is 90-120 micrograms for adults.
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Calcium: Important for bone health and muscle function. The RDA of calcium is 1,000-1,200 milligrams for adults.
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Iron: Important for growth and development, and helps transport oxygen throughout the body. The RDA of iron is 8-18 milligrams for adults.
It is important to note that most people should get all the nutrients they need by having a varied and balanced diet. However, some people may need to take extra supplements. Its best to talk to your doctor or registered dietitian before starting to take supplements to determine which products to take, or if you need to take any at all. They can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.
