Vitamins and Minerals & Food Supplements | A to Z FULL Information |

Vitamin B3 (Niacin)

This is a family of compounds that your body needs to turn food into energy and store it. It helps protect your skin and tissues, too, and may improve your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey, salmon, or other lean meats. You’re vegan? Eat crimini mushrooms, peanuts, and peanut butter.

Vitamin B6

This vitamin plays a role in more than 100 different reactions in your body. Some research has shown that B6 may help protect against memory loss, colorectal cancer, and PMS. It’s found in many kinds of foods including leafy and root vegetables; non-citrus fruits like bananas, avocados, and watermelon; legumes; and fish, poultry, and lean meat.

Vitamin B12

Rev up before hitting the gym with a snack like a hard-boiled egg or cereal with vitamins added. B12 helps your body break down food for energy. Some athletes and trainers take supplements before workouts, but these don’t really boost your success if you’re getting enough in your meals.

Vitamin C

Despite claims made by some over-the-counter remedies, it doesn’t prevent colds. But once you have symptoms, drink orange or grapefruit juice to help yourself stay hydrated. Your symptoms may not go away any sooner, but staying hydrated can help you feel better while your symptoms run their course. Your body also 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.

Calcium

This mineral helps concrete harden. Its strength makes it the building block for your bones and teeth. It’s also key to make muscles move, including your heart. Get calcium from milk, cheese, yogurt, and other dairy foods, and from green vegetables like kale and broccoli. How much you need depends on your age and sex. Check with your doctor about whether you should take a supplement.

Chromium

You only need a trace amount of this mineral, which is believed to help keep your blood sugar levels steady. Most adults easily get enough by eating foods like broccoli, English muffins, and garlic. You may see chromium supplements that promise to help you lose weight, but there’s no scientific evidence to back up those claims.

Vitamin D

Like calcium, it keeps your bones strong and helps your nerves carry messages. 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. You can also get milk and sometimes orange juice with added vitamin D.

Vitamin E

It’s something called an antioxidant, which protects your cells from damage caused by cigarette smoke, pollution, sunlight, and more. Vitamin E also helps your cells talk to each other and keeps blood moving. Sunflower seeds and nuts including almonds, hazelnuts, and peanuts are good sources. If you’re allergic to those, vegetable oils (like safflower and sunflower), spinach, and broccoli have vitamin E, too.

Folic Acid

For moms-to-be, it’s a must. It helps make DNA and prevent spina bifida and other brain birth defects. Asparagus, Brussels sprouts, dark leafy greens, oranges and orange juice, and legumes (beans, peas, and lentils) are rich in folic acid. Your doctor may want you to take a supplement, too.

Vitamin K

You need it for blood clotting and healthy bones. People who take warfarin, a blood-thinner, have to be careful about what they eat, because vitamin K stops the drug from working. A serving of leafy greens — like spinach, kale, or broccoli — will give you more than enough K for the day. A Japanese dish called natto, made from fermented soybeans, has even more.

Iodine

Your thyroid uses iodine to make hormones that control metabolism. The first symptom of a deficiency is usually a goiter, a lump in your neck caused by an enlarged thyroid gland. It’s rare in the U.S., largely because iodine is added to table salt. Other top sources include fish and seaweed. Too much iodine can be harmful though, and supplements interact with some medications.

Iron

When your levels are low, your body doesn’t make enough healthy red blood cells. And without them, you can’t get oxygen to your tissues. Women who are pregnant or have heavy menstrual cycles are most likely to have anemia, the medical name for when you don’t have enough iron in your blood. Keep up your levels with beans and lentils, liver, oysters, and spinach. Many breakfast cereals have a day’s worth added. Even dark chocolate with at least 45% cacao has some!

Magnesium

This mineral plays a role in making your muscles squeeze and keeping your heart beating. It helps control blood sugar and blood pressure, make proteins and DNA, and turn food into energy. You’ll get magnesium from almonds, cashews, spinach, soybeans, avocado, and whole grains.

Potassium

You may think of bananas, but green leafy veggies are a better source of this mineral. It helps keep your blood pressure in a normal range, and it helps your kidneys work. Levels that are too low or too high could make your heart and nervous system shut down. You should also watch your salt, because your body needs the right balance of sodium and potassium. Snack on raw cantaloupe, carrots, and tomatoes, too.

Selenium

It does a lot of things, like fighting off infections and helping your thyroid gland work. Most Americans get enough from what they eat, including meat, bread, and eggs. Too much can cause brittle nails, nausea, and irritability. Just four Brazil nuts could put you at your daily limit for selenium!

Zinc

Without it, you couldn’t taste and smell. Your immune system needs it, and it helps cuts, scrapes, and sores heal. It may help you keep your sight as you get older. While you can get zinc from plant sources like sesame and pumpkin seeds, chickpeas, lentils, and cashews, it’s easier for your body to absorb it from animal foods, such as oysters, beef, crab, lobster, and pork.

Supplements: What You Really Need

Vitamin D

It helps keep your bones strong. People who have healthy levels of it may be less likely to get certain conditions, but more research is needed. Your body makes vitamin D when you’re in sunshine. It’s also in salmon, tuna, and fortified foods. If you’re low on vitamin D, your doctor may suggest a supplement. But several large studies show no benefits to otherwise healthy adults. And taking too much is bad for you.

Probiotics

Also called “good” bacteria, probiotics are found in fermented foods like yogurt, kombucha, miso, and sauerkraut. They can change the balance of good and bad bacteria in your body and may help improve digestion, soothe skin irritation, lower cholesterol, support your immune system, and more. But it’s not yet clear if probiotics in supplements help treat conditions, and most people don’t need to take them every day.

Multivitamins

If you know your diet isn’t that healthy, can a multivitamin help you fill in the nutritional gaps? Not necessarily. Many studies have found that multivitamins don’t fight memory loss, heart disease, or cancer. Meanwhile, getting too many nutrients in pill form can cause harm. Experts usually recommend food as the best source for vitamins and minerals.

Folic Acid

Here’s a vitamin you definitely want to make sure you have enough of if you’re a woman who’s planning to get pregnant. Getting enough folic acid can help prevent birth defects in a baby’s brain and spine. You need 400 micrograms (mcg) per day, and the CDC recommends taking that much in a supplement, along with whatever you get from your diet.

Fiber Supplements

Fiber is in veggies, fruits, whole grains, seeds, nuts, and legumes like beans. It helps cut cholesterol, control blood sugar, and improve digestion. Women under 50 should get 25 grams a day, and men should get 38 grams. But only 5-9% of us hit those numbers. Taking a fiber supplement is usually safe, but ask your doctor, especially if you take medicines like aspirin. Start slowly to avoid gas and bloating, and be sure to get enough water.

Fish Oil

Fish like salmon and sardines have healthy fats called omega-3s that can lower your risk of heart disease. If you don’t eat fish, there are fish oil supplements with omega-3s, like EPA and DHA, and there are algae-based supplements. But more research is needed, because omega-3s in pills may work differently than the ones in fish. If you take a pill, the FDA says to keep the dosage to less than 2 grams per day of EPA and DHA combined.

Calcium

Unless your doctor recommends it, you probably don’t need a calcium supplement. Some research has linked them to a greater risk of heart disease and prostate cancer, but that link isn’t clear. You can strengthen your bones with exercise like walking, tennis, dancing, and lifting weights. And fill your plate with calcium-rich foods like yogurt, almonds, dark leafy greens (for vitamin K), and fish or fortified foods for vitamin D.

Joint Supplements

Glucosamine and chondroitin, two types of arthritis supplements, are among the most popular supplements sold in the U.S. They are found naturally in human cartilage. Research on whether they can ease arthritis pain or prevent arthritis is mixed. Still, most experts say there’s no harm in trying them, in case you’re one of the people who gets relief from them. As with all supplements, it’s best to check with your doctor first.

Vitamin C

Your body can’t make vitamin C, so you have to get it from food. And it’s easy to hit the recommended daily amount. Just 3/4 cup of orange or half a cup red bell pepper both provide more than 150% of what you need. So you probably don’t need a supplement. There are popular products on the market with mega-doses of vitamin C that claim to prevent colds (or at least shorten how long they last), but research on that has been inconclusive.

Melatonin

This hormone plays a role in sleep. Your body makes it, and it’s sold in pill form. Because there’s not much evidence about the safety of taking melatonin long-term, you’re better off trying it for short-term problems, like jet lag or a temporary bout of insomnia. Side effects can include drowsiness, headache, dizziness, or nausea.

Magnesium

This mineral supports your body in lots of ways. It gives you energy and keeps your heart healthy, for example. But even though it’s found in a range of foods, including nuts, seeds, whole grains, and leafy greens, most Americans don’t get enough. If you’re interested in taking a magnesium supplement, ask your doctor which type is best. There are several options.

Coenzyme Q10 (CoQ10)

This is an antioxidant your body makes, and you can get more of it in pill form. People try to use CoQ10 to fight migraines, protect the heart, and improve symptoms of Parkinson’s disease. But the research on whether it works is limited and conflicting. Side effects include insomnia and upset stomach, but they’re usually very mild. CoQ10 can interact with blood thinners and insulin treatments, so check with your doctor before taking it.

Turmeric

This yellow-orange spice may help tame inflammation, which is part of a wide variety of conditions. It’s not yet clear if turmeric thwarts any particular health problems. As a supplement, it’s sometimes labeled as curcumin, which is one of the active ingredients in turmeric that has been the focus of scientific studies. Up to 8 grams per day is considered safe. And it’s fine to add the spice to your foods.

Vitamin B12

You need it to make red blood cells and DNA and to keep your nervous system healthy. It’s found in animal products like fish, meat, eggs, and milk, so vegetarians and vegans may come up short, as can adults over the age of 50 and people with digestive problems like Crohn’s disease. B12 supplements are sold as pills or shots. B12 shots have become trendy as a way to try to boost energy and slim down, though no research shows they work.

Keep in Mind :

Everyone is different. If you have a specific health concern that you think supplements might help with, ask your doctor. Your doctor can check to see what’s safe for you, tell you about potential side effects, and add your supplements to your health record. The FDA doesn’t approve supplements, unlike prescription drugs. So do your research and talk with your doctor first.

विटामिन A से Z तक पूरी जानकारी देना बहुत विस्तारपूर्ण होगा, क्योंकि हर विटामिन अपने अलग-अलग प्रकार के फायदे और महत्व रखता है। यहां कुछ मुख्य विटामिनों के बारे में संक्षेप में जानकारी दी जा सकती है:

विटामिन A: रेटिनॉल, बीटा-कैरोटीन और अन्य फॉर्मों में उपलब्ध होता है। यह आंखों के लिए अत्यधिक महत्वपूर्ण है और संपूर्ण विकास के लिए आवश्यक है।

विटामिन B: इस ग्रुप में बी-कॉम्प्लेक्स शामिल हैं, जैसे थायमिन, रिबोफ्लेविन, नियासिन, फोलेट, बी12, बी6, आदि। ये ऊर्जा के उत्पादन में मदद करते हैं और न्यूरोलॉजिकल फंक्शनिंग के लिए महत्वपूर्ण हैं।

विटामिन C: यह एंटीऑक्सिडेंट होता है और इम्यून सिस्टम को स्वस्थ रखने में मदद करता है, साथ ही हड्डियों और त्वचा के लिए भी लाभकारी होता है।

विटामिन D: यह हड्डियों के स्वास्थ्य के लिए महत्वपूर्ण है और कैल्शियम और फॉस्फेट के संचय में मदद करता है।

विटामिन E: यह एक अन्य एंटीऑक्सिडेंट है जो त्वचा और बालों के स्वास्थ्य के लिए लाभकारी होता है, साथ ही ह्रदय की स्वास्थ्य को भी बढ़ावा देता है।

इसके अतिरिक्त, और भी कई विटामिन्स और उनके महत्वपूर्ण कार्य हैं जैसे कि विटामिन K (रक्त जमने में सहायक), विटामिन B6 (हेमोसिस के लिए आवश्यक), विटामिन B12 (रक्त उत्पादन में सहायक), आदि। इन्हें समझने के लिए और अधिक विस्तृत जानकारी के लिए एक विशेषज्ञ की सलाह लेना सर्वोत्तम होगा।

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