The body doesn’t get enough minerals, vitamins, and other important nutrients when it doesn’t have enough of them. If you don’t eat enough, you could get anemia. To stay healthy and make sure the body works right, it needs vitamins. Food does have vitamins, but sometimes they’re not enough. It can help with symptoms and bugs to get more nutrients. A lot of people take pills with minerals and vitamins in them.
Vitamin C
Vit C can only be made by animals, not people. Some of the best foods to eat for vitamin C are pineapple, broccoli, oranges, brussels sprouts, fruits, red and green peppers, and potatoes.
The question had to do with how the body works and how it makes collagen, L-carnitine, and some chemicals. Vitamin C helps the body take in non-heme iron and use it to make things and protect itself from damage. This is important for the defense.
For men over 19, the RDA is 90 milligrams, and for women over 19, it is 75 milligrams. You need 80–85 mg or 115–120 mg if you are pregnant or nursing.
Scurvy makes you tired and sleepy, gives you swollen lips, makes your teeth loosen or fall out, hurts your joints and wounds take a long time to heal. People who don’t eat well or drink a lot can also get it because their bodies can’t use vitamin C as well.
Vitamin D
Vitamin D is a vitamin that is found in fat and acts like a steroid hormone in the body. It tells your cells which genes to turn on and which ones to turn off as it goes through your blood. Almost every cell in the body may have vitamin D receptors.
Let’s say that when skin is exposed to sunlight, cholesterol changes into vitamin D. You might not get enough vitamin D if you live too far from the equator and don’t eat a lot of foods that are high in it or take extra vitamin D. The signs of not getting enough vitamin D can be hard to spot because they are mild at first and get worse over time.
People who don’t get enough vitamin D, on the other hand, are more likely to break their bones, so they are weak. Kids can get sheets, which can weaken their bones. Studies have shown that not getting enough vitamin D can make you more likely to get cancer and weaken your immune system.
Iodine
Iodine can be found in shrimp, seaweed, crabs, and other shellfish. It can also be found in dairy and grain-based foods. Of course, the amount of farm goods varies based on the land where crops are grown.
To make thyroid hormones, the body needs iodine. These hormones have many important effects on other body functions. You need thyroid hormones for your brain and bones to grow well during pregnancy and as a child. An adult needs 150 micrograms of iron a day. Nursing women need 290 microgrammes, and pregnant women need 220 microgrammes.
In many parts of the world, not getting enough iodine while pregnant or when young can hurt the brain. Gout occurs as the thyroid gland gets bigger, and it can happen to adults who don’t get enough iodine.
Other side effects that have been looked into are weight gain, shortness of breath, and a faster heart rate. It hurts your brain and makes you less good at your job. Some people are more likely to get thyroid cancer if they don’t get enough iodine over time.
Calcium
Calcium is important for all cells in the body. For kids who grow quickly, it’s very important because it makes bones and teeth stronger. It also helps keep bones healthy, which is another reason. Some molecules can also talk. One of them is calcium.
Without them, the heart, muscles, and neurons could not work. Our bones already have a lot of calcium, so our blood can’t have too much of it. Milk, cheese, fish, dark green vegetables, and foods made with refined flour all have calcium in them.
Let’s say that not having enough calcium makes it impossible to do important things. Taken out of the bones to meet the need in this case. Osteoporosis is the name for bones that are getting weaker. Most of the time, this means you don’t have enough calcium.
Kids with rickets and people over 50 with osteoporosis have weak bones because they don’t eat enough calcium. It’s getting worse over time. Not getting enough calcium could make you feel like moving slowly and be very tired.
Iron
Iron is a very important metal. A big part of red blood cells binds to hemoglobin to carry oxygen to cells. Iron helps our bodies make blood cells and keep protein structures in place, which are both very important.
This iron is easy to take in. Animal products with a lot of red meat are the only ones that have this substance. Heme-free iron comes from plants and animals a lot more often.
Research shows that more than 25% of people in the world do not get enough iron. This makes it one of the most common food. The iron they eat is also non-heme, which isn’t supposed to work as well as heme iron. To put it another way, they probably don’t have enough iron.
The RDA for iron for men between the ages of 19 and 51 is 8 mg. It’s 18 mg for women 19 to 51 years old. The RDA is 8 mg for men and women over the age of 51. Red meat, canned sardines, organ meat, and mussels are all good sources of heme iron. Beans, dried fruits, seeds, lentils, broccoli, whole grains, nuts, kale, and spinach all have iron that doesn’t come from heme.
Magnesium
Iron is important for the body to work well. Over 300 enzymes can’t do their jobs without it, and bones and teeth can’t form without it. Type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis are just a few of the diseases that can happen when the body doesn’t have enough magnesium.
People who are in the hospital are still having trouble with low amounts. Being sick, taking certain drugs, not eating well, or not obtaining enough magnesium can also make you deficient. Every day, guys between the ages of 19 and 30 should get this much. It’s 420 mg for guys over 31.
Also, women between the ages of 19 and 30 should aim for 310 mg, and women over the age of 31 should aim for 320 mg. If you don’t get enough magnesium, you might not want to eat, be sick, throw up, be tired, or feel weak.