Everyone knows that fruits and vegetables are extremely beneficial for health. However, few people know how much of them we must actually consume to obtain the necessary vitamins. Also, some vitamins are not easily received with the help of fruits and vegetables alone.
We found out what types of vitamins you need and how many vitamins are in different products; You will know how much you need to eat to get your daily amount of each vitamin.
Daily Dose of Vitamins
Vitamin A
Vitamin A, also called retinol, slows down the aging process, preserves skin elasticity, and is responsible for our ability to see in the dark.
Lack of vitamin A manifests itself in brittle nails and broken tips. The recommended amount is one mg per day.
Vitamin В2
Vitamin В2 makes our skin soft and healthy and our hair strong and silky.
Lack of vitamin leads to anemia and weakened immune system, and painful cracks can appear around the mouth. The recommended amount is 1.8 mg per day.
Vitamin С
Vitamin C is essential for bone health and skin elasticity. Its lack can easily be seen in the state of the teeth; It first causes bleeding gums and then tooth loss. The recommended amount is 80 mg per day.
Vitamin D
This vitamin plays an important role in the formation of our skeleton, normalizes the functioning of the thyroid and sexual glands.
Vitamin D is also necessary for the proper functioning of the heart and the entire nervous system.
Lack of vitamin D can lead to rickets among children. The daily nutritional value is 2.5 mcg.
Potassium
Potassium is the heart’s little helper. It is also responsible for reducing water retention. Lack of this vitamin causes bloating and cardiovascular disease. The daily norm is 2500 mg.
Calcium
Calcium is the main building block for bones and teeth. Lack of calcium leads to a “spontaneous” breakage of bones, cavities, and the destruction of teeth.
Calcium cannot be absorbed without magnesium, vitamin D, and protein. The daily norm is 1250 mg.
Iron
Iron and protein molecules create hemoglobin. It is responsible for the transfer of oxygen in the blood. Low amounts of iron in the body cause anemia. The daily norm is 15 mg.
Iodine
Iodine is necessary for our body to make the thyroid work properly. Supports the work of all body systems. The recommended amount is 150 mcg per day.
Do you take any vitamin supplements? What do you think is better: taking supplements or trying to eat healthy foods? Share your opinion with us in the comments.
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