The Only Vitamins You Actually Need On A Daily Basis

The Only Vitamins You Actually Need On A Daily Basis

We all have friends who swear by their vitamin
routine — their Vitamin C pills prevent them from getting colds, or their Vitamin
D supplement really does boost their mood in the winter. But how much of this is the placebo effect? And how much of it actually works? The following vitamins are highly recommended
for optimal health. Whether you decide to get these through nutritious
foods or quick supplements is up to you. Vitamin A It’s crucial for our bodies, and it does a
lot more than help our peepers. Vitamin A supports a healthy immune system,
reproductive system, cell health, and vision. Because vitamin A helps produce healthy cells,
it also affects our vital organs like the heart and lungs. Vitamin A comes in two forms. First there is preformed vitamin A like retinol. These carotenoids directly provide our bodies
with vitamin A and are found in animal sources like dairy, fish, and meat — especially
liver. The other type comes in the form of provitamin
A carotenoids like beta-carotene. This is found in darkly-colored fruits and
vegetables like carrots, broccoli, cantaloupe, and squash. Once we eat those fruits and vegetables, our
bodies convert the preformed vitamin A into vitamin A that our tissues can use. Most multivitamins contain vitamin A, and
women should aim for about 770 micrograms of vitamin A per day. Vitamin E We are constantly exposed to dangerous free
radicals from air pollution, ultraviolet radiation, or just walking through a cloud of cigarette
smoke down the street. That’s why it’s so critical to have a steady
supply of healing antioxidants to keep our cells from mutating and causing chronic disease. That’s where Vitamin E comes in. We can get vitamin E from our diets, as well
as supplements. Foods with healthy fats like nuts, seeds,
and green leafy vegetables are high in Vitamin E. While vitamin E is available in supplements,
we have to be careful to avoid high doses — especially if you’re taking blood thinners. Aim to get this vitamin from your diet or
a multivitamin. Folate Folate is in the B vitamin group, and is crucial
for everyone, not just the pregnant ladies. It can assist in decreasing heart disease,
and increase our cognitive abilities and cardiovascular health. Because folate is vital for the health of
unborn babies, all women considering becoming pregnant need to ensure that they’re taking
in enough of it every day. Some of the best sources of folate come in
the form of spinach, asparagus, and Brussels sprouts, not to mention, nuts, beans, dairy
products, meat, seafood, and grains. If you know you’re not getting a ton of
these in your diet, folic acid — the synthetic form of folate — is also available in vitamin
B supplements and in multivitamins. Vitamin C Ah, cold and flu season. The time when Vitamin C is flying off the
shelves. While those packets of Emergen-C, and others
like it may not prevent that cold, it may at least shorten it. It’s also vital to forming collagen — the
stuff that keeps your skin tight and your bones strong. Like vitamin E, vitamin C also contains powerful
antioxidants. Unlike other animals, we humans can’t make
vitamin C, so we need to take it in every day. Oranges are of course great sources of vitamin
C, but so are other citrus fruits like grapefruits and lemons, and vegetables like bell peppers
and broccoli. To get the most vitamin C bang for your buck,
enjoy your fruits and veggies raw. Because this vitamin is water-soluble, heating
and cooking your food can decrease the amount of vitamin that your body can absorb. Citrus smoothie for breakfast? Yes, please! Vitamin B6 Feeling blue or just off? Make sure you’re getting enough vitamin B6. Vitamin B6 helps the body make serotonin and
norepinephrine, which are chemicals that help the brain send signals. Not having enough vitamin B6 can lead to problems
in the nerves, skin, and circulation. The jury is still out, but some research has
linked taking a vitamin B6 supplement to improved PMS symptoms. According to the Mayo Clinic, mild vitamin
B6 deficiency is common, so make sure you’re getting enough every day. It’s found in legumes, vegetables, milk,
cheese, eggs, and meat, but it’s highest in fish, beef liver, organ meats, and starchy
vegetables. Of course, if the sounds of organ meats make
you queasy, there’s always vitamin B supplements. Vitamin B12 Usually found in animal products, Vitamin
B12 helps our bodies produce new red blood cells. Our bodies can store up to a couple years’
worth of vitamin B12 in our livers, so not everyone needs to take this everyday. One group that should look into vitamin B12
supplements are vegetarians. Vitamin B12 binds to the proteins in our food
and can be found in fish, shellfish, meat, eggs, and dairy products. This is why it can be tricky for strict vegetarians
and vegans to get enough of this vitamin. It’s usually not found in plant foods, but
now some cereals have been fortified with vitamin B12. Vitamin D Our bodies need vitamin D for healthy bone
growth. Vitamin D is usually added to calcium supplements,
because it helps our bodies absorb the calcium. A vitamin D deficiency will lead to weak,
brittle bones and pain. Unlike the other vitamins in this list, vitamin
D isn’t so easy to get from food. We can take in vitamin D from supplements
or our bodies can make it when we’re exposed to sunlight. All you need is 10 minutes outdoors each day
to get your fix. Vitamin D can be found in some fatty fish
like salmon or tuna, as well as beef liver, cheese, and egg yolks. But why argue with a prescription of daily
sunshine? Calcium Got milk? Calcium is the most abundant mineral in our
bodies, and has always been famous for protecting our teeth and bones, but its benefits go far
beyond our skeletons. Calcium has been linked to protecting against
cancer, diabetes, and high blood pressure. It also helps our bodies’ nerves and muscles
work properly. Getting enough calcium is especially important
for kids, as they won’t reach their full adult height if they’re deficient. Our blood requires a certain amount of calcium
in it, so when it’s low, our blood just pulls it from our bones. This keeps our blood safe and working, but
will weaken our bones. For this reason, it’s important to eat calcium-rich
foods daily, especially during teenage years. Of course dairy products like yogurt, cheese,
and milk are good sources, but so are leafy green vegetables, fish, and soy products. Magnesium Magnesium is a mineral that we can absorb
from food, supplements, or even some medications. Our bodies need enough magnesium to keep our
muscles and nerves working. Magnesium also helps with controlling blood
sugar levels and blood pressure. It’s relatively easy to take in magnesium
from our diets. Some foods that are rich in magnesium include
green leafy vegetables, nuts, seeds, and whole grains. Whole wheat bread should be high in magnesium,
while other types like white bread have been stripped of most of their magnesium content. We can also get magnesium from supplements. Adults should aim for about 270 to 400 milligrams
per day. If you decide to try the supplement, do yourself
— and your family — a favor and take it with food to avoid diarrhea. Iron Our bodies need to receive iron every day
to be able to make enough new red blood cells. Our red blood cells are responsible for bringing
fresh oxygen throughout the body. When we don’t have enough iron, we can develop
anemia, not to mention a loss of energy, shortness of breath, and even learning problems. To make sure you’re eating enough iron, look
for animal products like lean red meat, chicken, turkey, and fish. Women should aim for 10 to 15 milligrams of
iron per day. If you and your doctor decide it’s time to
try an iron supplement, make sure to take it on an empty stomach. So, do we need vitamins? Our experts agree that the best source of
vitamins is our diet. Whole, fresh, unprocessed foods provide the
vitamins our bodies crave. Board certified rehabilitation specialist
Dr. Scott Schreiber focuses on obtaining vitamins from whole foods. He says, “If it grows from the ground, the way nature
intended it, vitamins and minerals occur in their most natural states and can be absorbed
the easiest.” Registered dietitian Emily Braaten also recommends
trying to obtain as many vitamins from our diets as possible. She told us, “While a multivitamin may be able to fill
the gap, it’s not absolutely necessary to rely on supplements to meet our needs. Simply shifting our eating pattern to include
the recommended servings of fruits and vegetables can cover most of the aforementioned [vitamins].” If you do decide to jump on the vitamin train,
it’s important to always talk with your healthcare provider first. Most vitamin supplements contain 100 percent
of the recommended daily amount, so if you’re already consuming a healthy diet of fruits
and vegetables throughout the day, you would be taking in way more than the National Institutes
of Health recommends. Unfortunately, when it comes to vitamins,
you really can have too much of a good thing. “What is this?!” “Water!” “It’s horrible!” Thanks for watching! Click The List icon to subscribe to our YouTube
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100 thoughts on “The Only Vitamins You Actually Need On A Daily Basis”

  1. Thanks for watching! Check us out everywhere else for even more:

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  2. It is a safe and all-natural formulation to reduce inflammation, clear mucus, increase circulation and improve lung function. If you're a chronic cougher, have asthma, allergies, bronchitis. It may help you to breath easier.

  3. Enjoy some of your information but milk is for babies and for cows it's not for us to ingest when we become adults we get our calcium from spinach and other leafy veggies.

  4. I don't think that the human body makes D3. Because the Sun provide D3 already. When we are outdoor we get it. Why would God made the body to make D3 when it is already there. I am curious as to how the experts know that the body makes D3.


  6. Very nice and helpful, one small thing you should do is contact a 'Nutritionist', as most doctors do not have training in nutrition unless achieved seperate to studies or directly specialised. Our education system promotes curative medicine where as preventitive is clearly less profitable due to it's effectiveness. Vitamins such as B12 have four types,
    1) Cyanocobalamin – common exspensive and virtualy useless, uses energy in the body to create energy.
    2) Methyocobalamin
    3) Adenosylcobalamin
    4) Hydroxocobalamin
    These next three are much more useful to the body, however you should research which will best suit you.

  7. Ever picture they use is almost always a female so i'm guessing this list is only for females if not they should had did a better job with what pictures they used or have a duel speaker.

  8. I am diabetic for last 8 years.. I losing weight.. Now my hight 5'9..……my wit 55_56 I want to gain weight… My sugar level is under control…. Suggest me weight gainer tablet/tonic please

  9. Studying now two weeks in apple cider vingar baking soda bae leaves mint tea orange an lime juiced and peels from skin in one . one cup a day along with 5+8 glasses of water help detox an wight loss i feel great too .

  10. Everybody is different how can you say those are the only vitamins the body needs. Some ppl lack certain vitamins than others

  11. A lot of cheaper vitamins supplements have mineral oil in them those don't get absorbed in the body as well as the ones that don't have mineral oil in it.

  12. People with darker pigmentation need to be in the sun from 30-90 minutes based on the tone of skin to absorb enough vitamin d for the body. 10 min will do nothing

  13. In modern times, most of the vitamins and minerals in the soil where we grow our fruits and vegetables has been leeched out. Therefore, nobody is going to get enough nutrients from just their diet without adding supplements.

  14. Gel caps DO NOT dissolve., they end up floating whole in your toilet. Total truth. Thin powered capsules delude quickly.

  15. Thankyou Thankyou Thankyou for helping the world honor and respect for your words and time from Kenya

  16. ..>> In the 1940s, the agricultural chemists found that they could fatten their animals faster if they poisoned their metabolic systems with an anti-thyroid drug. The found the animals would get fat on very little food. Yet, the drug turned out to leave a carcinogenic residue in the meat.

    Farmers soon found out that corn and soybeans containing polyunsaturated fats (PUFA) would do the same as the anti-thyroid drugs and suppress the respiration of the animals and make them get fat on very little food. In the process they found that they were getting these yellow-fat diseases and brain degenerations (degeneration of the gonads, infertility, and so on).

    Around the same time the medical people noticed that the cholesterol was lowered in the process of eating a lot of these polyunsaturated fats. And that led to the spreading of the marketing of unsaturated fats to the human food supply, rather than just for the fattening of farm animals. And since people didn't want to gain weight on the least amount of food, they needed a new reason for selling their fats to humans. And, lowering cholesterol became the excuse in humans.

    But the agriculturists knew all through the 1940s that corn and soy oils were very fattening, and eventually, very toxic. But since they sold their animals as soon as they reached marketable size, they didn't care (if they died later; they were killing them before they had the chance to die of the degenerative diseases)." -RP

    Bottom line: Although the polyunsaturated fats will lower cholesterol (by suppressing the immune system), one of their main functions is to fatten animals, including you if you consume them, on lower calories. This is why farmers use high polyunsaturated fats foods like corn and soy to fatten their animals.

    What foods are high in polyunsaturated oils ? …Vegetable seeds and nut oils. Nuts, seeds, soy, corn, fatty fish like salmon, omega 3 and 6 oils, fish oil, and animals that are fed a high polyunsaturated diet that are not ruminants- pigs, rabbits, chickens

    Do you eat factory meat ? The beef industry uses six hormones—three naturally occurring hormones (estradiol, progesterone, and testosterone) and three synthetic hormones (zeranol, melengestrol acetate, and trenbolone acetate). No wonder people get cancer and sick fat obese .

    How to avoid "Colon Cancer" Lower your protein intake and avoid processed meats entirely .An estimated 135,000 people are diagnosed with colorectal cancer each year (about 95,500 cases of colon cancer and 39,900 cases of rectal cancer1), and more than 50,000 die from @t Meat Linked to Kidney Failure -Red meat increases your risk for kidney failure, according to a study published online in the Journal of the American Society of Nephrology. Researchers assessed data from 63,257 participants as part of the Singapore Chinese Health Study and tracked diet and kidney failure.Those who consumed the most protein from red meat increased their risk for end-stage kidney disease.

    Saturated fat is toxic , fat that has been cooked is called "damaged fat" causes plaque in the arteries .Eating more than about 20 percent fat in the diet may taste good, and may normalize your weight, but fats contain estrogens,pesticides..and among other things, and this can lead to cancers , heart disease and many other problems. This is very important .

    Fats should be eaten in the raw state whenever possible, or not overcooked. healthy oils like extra-olive oil and cold pressed coconut oil . All oils are quite damaged when cooked , and especially when overcooked, such as with deep frying, hard-boiling eggs, pasteurizing dairy milk products, cooking cheese and frying foods. OXIDATED toxic damaged..damaged fats .Treat you body like ferrari not garbage can feed it clean fuel .

    My advise for you people …flitting from one diet to another and never finding" nirvana" (perfect heaven) there is no perfect diet and following any "fanatically" and with a "closed mind" can cause trouble. We are all different. Food that one person can eat with pleasure may make someone else sick. So dump the gurus and the experts and listen to your body ! So many diet books out there and they all cherry-picked the data to write a book so they can have a number one seller and create millions of brain dead sheep followers and get rich quick..listen to your body that's the best diet .

    Over consuming of anything more than the body can metabolically burn will make anyone gain weight ! . Yet, when the body is working optimally with high running metabolism and the person is eating enough healthy sugars, fats and good proteins, it is very hard to over consume. Yet, when the person eats a high percentage of processed foods, unsaturated fats (liquid oils–vegetable, seed and nut oils), fast foods, and not enough foods with good nutrition and good energy, the person has a high likelihood of becoming sick and/or fat through over-consumption.

    The Obesity Code: Unlocking the Secrets of Weight Loss

  17. Smoking should not be allowed in the street it makes me feel sick my local super mkt is stinking at the door my special needs child does not need lung fulls of poisons nor do i !!!!!!

  18. Placebo my foot try living with out aPotassium and Thiamine/Vitamin B12 especially when you live in PROCESSED FOODS USA!

  19. Good for night sleep goid but not evrybody ..who have kidny problem or consipation they do t take

  20. Magnesium and B vitamins have positively impacted my pmdd. And that's not a placebo because I genuinely didn't think anything could work.

  21. I inject all the vits , so I know how much iam taking in a week .. vits C. inject, twice a week ..

  22. One article says this, another says that, who can you trust anymore? that article says most vitamins are garbage!

  23. I have reflux which keeps me awake at night.
    Long term use of ppi’s are wrecking my GI tract.
    Have had Nissan Fundoplication surgery which was partly successful.
    What can I do to combat the dispepsia pain at night ?
    No pain when I stand. Only when lying down . .
    Please Lord Jesus, cure me. . . .

  24. Quite poor. Magnesium, D3 and K2 should be top of the list. Last one not even mentioned. Calcium and iron should be avoided. Don't rely on this. Don't rely on me. Do your own research.

  25. Great 👍🏼 just make sure those vitamins and minerals ARE NOT SYNTHETIC ( man made in a laboratory) 👌🏼😉

  26. 👍⭐️Good video, Certainly won’t be asking our health care provider for their vitamin and mineral advice as they overlooked my husband’s deficient levels of iron and vitamin D. Hubby did private blood test and with supplementing vitamin D3 with K2 so far has stopped most of his asthma problems after many years (also found out his asthma inhalers dangerous side effect could actually cause asthma ???) supplementing with iron immediately stopped his breathlessness and he could walk further and once again uphill without the breathlessness. Healthcare provider assumed his breathlessness was asthma so doubled his asthma medication for two years, he lost weight and had muscle weakness and severe leg cramps daily, once off the inhaler thanks to vitamin D3+K2 he rarely ever needs his daily or rescue inhalers and has regained his weight and muscle strength. Healthcare providers need to learn about nutrition and rely less on their types of medications.

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