If you're looking for ways to increase your life expectancy, the key may be as simple as making sure that you're getting enough of the essential vitamins and minerals. Vitamins and Minerals help in the growth of our body. There are many vitamins i.e A, B, C, D, E, K, and B vitamins (riboflavin, thiamine, niacin, biotin, B6, B12, and folate, etc, here we'll talk about the main ones. Find out about the five vital nutrients that can help you live a longer, healthier life.
Important Vitamins & Minerals To Live Longer by Dr. Ammarah
Vitamin D for Healthy Bones and Muscles.
Vitamin D is a vitamin found in many foods that can help the body absorb calcium, helping keep bones and muscles healthy. It has also been linked with reducing inflammation and helping strengthen the immune system. The recommended amount of this vitamin is 15 mcg for 20 years and older and 20 mcg for more than 68 years, daily. Make sure to include foods rich in vitamin D such as fish, eggs, fortified milk, and cereals. Sunlight is another source of this invaluable nutrient, so be sure to get some time outdoors too!
Iron for Red Blood Cells Carrying Oxygen Around the Body.
Iron is a mineral that helps carry oxygen around the body. Without enough iron, our cells will not receive enough oxygen which can lead to tiredness, increased risk of infections, shortness of breath, hair loss, ulcers, poor concentration, and much more. It is important to maintain healthy levels of iron in our diet by including foods such as red meat, eggs, broccoli, beans, and nuts in your daily meals. Supplements should only be taken under the guidance of a doctor or dietary expert. A lack of iron harms the body's natural immunity which can lead to further illnesses and complications. Heart Failure can be a major problem in iron deficiency.
Calcium for Strong Teeth & Bones.
Calcium is another essential mineral that helps to build strong teeth and bones and helps in the contraction of muscles and blood circulation. It can be found in dairy products, fortified cereals, leafy green vegetables, fish with edible bones, nuts, and tofu. Including these foods in your diet can help you reach recommended amounts of calcium daily which is beneficial for your musculoskeletal health. Proper intake of calcium prevents osteoporosis. Recommended daily intake is from 1000 mg to 1300 mg. Taking supplements might also provide an adequate level of calcium but it’s important to consult a health professional first due to potential risks associated with excessive intakes.
Folate for DNA Repair & Cell Replication.
Folate, also known as folic acid or vitamin B9, is a water-soluble vitamin found in many food sources. It’s essential for DNA synthesis and repair; cell division; sustaining the growth of red blood cells; and supporting healthy reproductive systems. It can be found naturally in green leafy vegetables, nuts, fruits, and beans. To get sufficient daily intake it’s important to include these foods in your meals as well as take supplements or fortified cereals when needed. Most probably, folate is needed by pregnant women to prevent the child from any congenital abnormality(anencephaly, spina bifida, etc) and weakness. However, its deficiency can also cause anemia, which can lead to Dementia, Infertility, Cancers, Depression, decreased cognition, and much more.
Vitamin B-12 for Nerve Function & Energy Production
Vitamin B-12, also known as cobalamin, is an essential vitamin needed for proper nerve function and red blood cell production. It can be found naturally in animal proteins such as meat, dairy, and eggs but vegetarians could be missing out on adequate daily intake so it’s important to supplement with fortified cereals or take multivitamins and minerals. Its deficiency can lead to gastritis, pernicious anemia, immune system disorders, celiac disease, and so many serious complications. Pregnant women with vitamin B-12 deficiency will give birth to a developmentally delayed child. B-12 helps boost energy levels and fight fatigue by converting food into fuel – the energy needed to power your cells and carry out day-to-day activities.
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