The process used by the body to break down food and nutrients taken by us to produce energy and execute different body functions is known as metabolism. The effectiveness of metabolism depends on vitamins, minerals and other nutrients present in the meal.
However, the majority of the body functions happening inside are controlled by vitamins and minerals. This includes muscle growth, joint support and various other functions happening inside the body depending upon the vitamins you take daily. But there are 13 essential vitamins and 16 different minerals that our body needs, so the thought of which one to prioritise is very difficult to answer. This article provides more information on the vitamins that are recommended by the doctors to prioritise for the efficient functioning of one’s body.
Best Vitamins to Take Daily
B Vitamins
Vitamin B plays an important role in the energy metabolism generated in the body. Vitamin B includes the following components as a part of it:
1. B-12
2. Biotin
3. Folate
4. B-1 To B-6
The deficiency of any of the above vitamins can have different negative effects on our body. Also, deficiency in any of the above component B vitamins can affect other components too.
For protein and fat metabolism, B-12 is very essential along with the proper working of B-6 and Folate. Similarly, Thiamine also helps to metabolise fat and protein along with carbohydrates.
As we discussed that B vitamins are very much essential for the metabolism process, here is the list of food items that are rich in B vitamins.
1. Meat and Seafood
2. Barley and Brown Rice
3. Eggs
4. Fruits like banana, apple, grapes and watermelon
5. Vegetables like spinach, potatoes and squash
As we can observe that most of the vitamin B is available in animal products, so vegan people may find it difficult to consume vitamin B
Vitamin D
There was a survey carried out among children to observe and compare the presence of vitamin D and fats. It was observed that participants with more fats had less vitamin D and vice versa. However, it hasn’t been proven that low vitamin D is the main cause of obesity.
It is known that to control blood sugar and improve insulin resistance for patients suffering from diabetes, vitamin D is a key nutrient. Unlike other nutrients, it is easy to get vitamin D as it can be absorbed when exposed to the sun.
However, as a secondary source, items that are rich in vitamin D are:
- Egg Yolks
2. Fatty Fish
3. Cod Liver Oil
4. Beef Liver
5. Mushrooms(Some type only)
Calcium
It is a no-brainer that Calcium is most important for healthy metabolism as well as healthy bone structure of our body. Some research suggests that high calcium along with vitamin D can assist weight loss.
There are many calcium supplements available but it is best for people to have a high calcium intake in their diet only. Food sources rich in calcium are:Milk
1. Yoghurt
2. Orange Juice
3. Fortified Cereals
4. Green Vegetables
Iron
Iron is needed for growth, development and effective metabolism in the body. It is essential for carrying oxygen in Red Blood Cells(RBC). RBC carries oxygen to and from various tissues and muscles of the body.
People with a low value of iron nutrients may have weak functioning of RBC as they could not send sufficient oxygen to muscles and muscles with low oxygen can not burn fat as efficiently as they would like to do. Some rich sources of iron are:
- Meat
2. Beans
3. Brown Rice
4. Fortified Cereals
Tofu and Soybeans
Although iron is an essential nutrient for the functioning of the body, high consumption of iron has negative effects on the body too. So one should consult a doctor regarding intake of iron.
Also Read:
How To Choose The Right Multivitamin for You?
Magnesium
Magnesium is very important for initiating the chemical reactions happening in our body. Henceforth, it is clear that magnesium is important for the healthy metabolism process.
Magnesium-rich food items are as follows:
1. Nuts and Seeds
2. Legumes
3. Spinach
4. Bananas
5. Whole Grains
6. Potatoes
Many magnesium supplements are available but they may have adverse effects on our body. So one should consult a doctor before consuming any of these supplements in order to decide which one is better for your body. And you can get all these multivitamins at Zenhealthfoods that are best to take daily.