4 Essential Vitamins And Minerals

4 Essential Vitamins And Minerals

We have all heard the saying that “health is wealth”- this statement is very true. There are somethings we often take for granted and ignore. Things like vitamins and minerals are key nutrients we should ensure we consume regularly but this isn’t the case.

I don’t know how many people think of this or put it at the back of their minds. Vitamins and minerals are essential to life- and we mean essential. Without them, we won’t think or even breathe, much less digest food. Nevertheless, most of us think that we get enough vitamins and minerals from the food we eat on a regular – this is a wrong assumption.

It’s important for young women to ensure they have the key nutrients to keep them healthy and glowing.  Here are some of the key nutrients that are essential;

  • Vitamin A   

This antioxidant boost immune systems, improves visions, cuts risk of heart disease and may slow skin aging. Recommended daily dosage is 2,300 international units (IU).  Need a supplement? It’s best to get A from a beta – carotene source, such as a large carrot or a cup of sliced cantaloupe.

  • B Vitamins

B vitamins is very good at maintaining metabolism, muscle tone, and a sharp mind, as stated by Mary Ellen, a nutrition professor at the University of Maine at Orono. B9 is the most important for young women, it guards against cancer and birth defects. Recommended daily Folate dosage is 400 micrograms (mcg) and  600 mcg for pregnant women.

Need a Supplement?  Probably not (unless you’re pregnant or planning to become pregnant) particularly if you eat grains. You can try whole grain breads and beans.

  • Vitamin C 

Vitamin C is not only excellent in fighting off cold but it helps in preventing heart disease and eye illnesses. Recommended daily dosage is 75 milligrams (mg). Need a Vitamin C supplement ? Try eating more citrus fruits and vegetables 

  • Vitamin D 

Doctors believe vitamin D can reduce the risk of breast cancer by as much as 50 percent and it may offer protection from both ovarian cancer and diabetes. Recommended daily dosage: 1,000 to 2,000 IU . Need a supplement? Most likely  MilkOrange juice, and salmon contain small amount of Vitamin D, but it is not enough.

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