Vitamins important for your body

Intake of vitamins and minerals needed to support the body’s metabolism. In order to run normally and smoothly, sources of vitamin intake and the proportion must be adjusted as possible.

Here are the vitamins your body needs.


Beta-carotene is an antidote to free radicals (antioxidant) found in many fruits and vegetables such as carrots, sweet potatoes, and green peppers.

As an antioxidant, beta-carotene serves to save the body from harmful substances that enter the body. One of them, the cancer cells.

However, it would be denied when a 2004 study found that supplements containing beta-carotene may actually increase the risk of lung cancer in smokers.

One of the origins of free radicals in the body are industrial chemicals that includes pharmaceuticals. To be safe, get the benefits of beta-carotene from vegetables and natural fruits.


Our bodies need the most calcium found in dairy products like milk sold in the market, yogurt, and cheese to maintain healthy bones and prevent osteoporosis.

Supplements could be an option if you do not like or are allergic to milk, but you should eat wisely if prone to kidney stones or older than 70 years.

The reason, a 2010 report suggested an association between calcium supplements with risk of heart attacks in women with menopause.

If you want to eat them, do not take more than 500 milligrams per one tablet and consumption together with vitamin D to help calcium absorption.

Folic acid

Folic acid is a vitamin that is needed by children and adults to produce red blood cells and prevent anemia.

Benefits of folic acid is also great for pregnant women. Adequate intake of folic acid before and during pregnancy can prevent birth defects of the brain and spinal cord in infants.

Folic acid is found in fortified breakfast cereals (fortified), dark green vegetables, nuts, citrus juice, bread, and pasta.

In a normal day a person takes as many as 400 micrograms, while pregnant women or mothers who are breastfeeding need 600 micrograms. According to the British National Health (NIH), this amount can be obtained from food, supplements, or both.Now being investigated whether folate can fight cancer, heart disease, or mental illness.

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You may not like food that has the highest iron like (liver and other offal). But you should still be able to have a mineral that is essential for the proper functioning of red blood cells and prevent anemia.

For that, try to get iron from food sources from lean meat, seafood, nuts and green leafy vegetables. However, you may need to supplement if you suffer from anemia or their prescribing physician before the surgery. For women who are pregnant or menstruating, also requires such benefits.


Multivitamin pills were created to support the nutritional intake in people who are less optimizing nutritional intake. However, these pills are not that useful mulitivitamin save a life. The reason, a large study in 2009 failed to find beneficial effects of the vitamin to prevent cancer or death of a woman’s menopause.


Potassium can lower blood pressure, regulate heart rate to be more regular, and fight the effects of too much sodium. Potassium found in bananas, raisins, green vegetables, oranges, and milk.

Consider the use of supplements if you are taking tablets of potassium, because of the potential risk of hypertension and heart disease. Keep in mind that too much potassium can be dangerous for parents and people with kidney disease.


The body needs small amounts of this antioxidant found in meat, seafood, eggs, and bread. A study found that taking 200 micrograms a day reduces the risk of prostate, lung, and colorectal cancer.

However, do not count on selenium to lower your chances of developing cancer. The reason, too much selenium in the body will lead to selenosis disease with symptoms of gastrointestinal and neurological damage.

Vitamin C

Vitamins are the most popular among other vitamins can be found in citrus fruits, strawberries and family other berry fruits, kiwi, broccoli, cabbage, and green peppers.

Vitamin C has many benefits, some of which help neutralize free radicals in the skin and boost the immune system. According to the Food and Nutrition Board and the National Academy of Sciences-National Research Council, the dose of vitamin C for children aged five years is 45 mg per day. As for the adults around 75-150 mg per day.

Excessive doses will only be in vain to enter the body and be excreted through urine, it can even disrupt the functioning of the body. Too much vitamin C will have side effects, such as headache, nausea, vomiting, abdominal pain, fatigue, drowsiness, indigestion, intestinal cramps, diarrhea, insomnia, kidney stones, irritation of the esophagus, to tooth decay.

Vitamin D

Vitamin D helps the body absorb calcium needed for bone health. Moreover, it can destroy and kill all kinds of bacteria and viruses.

Vitamin D can be obtained through sun exposure. Too little vitamin D may contribute to osteoporosis and rickets in children. If it is less exposed to sunlight, you can get it from some fortified foods (fortified) such as canned tuna or fish oil.

If you eat 85 grams of canned tuna fish, you’ve mengasup vitamun D of 200 IU or 50 percent of daily needs. While fish oil is the best source, in a tablespoon of fish oil containing 1360 IU or 340 percent of your daily vitamin needs.

Vitamin E

Once upon a time, researchers think antioxidants may protect the heart, but a large trial published in 2005 found that 600 IU of vitamin E supplements every day does not prevent cancer or reduce the risk of heart attack or stroke in women of middle-aged or older.

More recently, a 2008 study also found no benefit from 400 IU per day in middle-aged and older. This is due to the best sources of vitamin E that serves as a repellent is toxic variety of vegetables that contain green leaves, nuts such as peanuts, mangoes, corn, wheat, and eggs.

Remember that cooking and storing foods with vitamin E can reduce the amount you get. Thus, consumption is still fresh for optimal benefits.