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Vital info about vital nutrients
The body needs vitamins—everyone knows that, right? But vitamins offer benefits that are not well known. Armed with this knowledge, you can enhance overall well-being and better care for your health.
1) Daily intake required—vitamins B and C
Vitamins B and C are water-soluble. That means they are not stored in the body and are expelled through urine and sweat. That’s why it's necessary to consume them daily. Even an excess intake of B or C won’t cause harm, as the surplus is naturally flushed out with no adverse effects.
2) The anti-aging benefits of antioxidants
Vitamins A, C, E, and selenium stand out for their exceptional antioxidant effects compared to other vitamins. They are abundant in fruits like apricots, grapes, berries, apples, and oranges. Among vegetables, broccoli, spinach, and kale provide the most benefits. For best results, these fruits and veggies should be eaten raw. Alternatively, supplements can be considered when the intake of fresh produce is limited.
3) Slowing body degradation with beta-carotene
Beta-carotene is necessary to maintain healthy skin, vision, and a robust immune system. While it is mainly found in orange- or yellow-coloured fruits and vegetables, supplements can help remedy deficiencies.
4) Raw eggs vs. biotin
Consuming raw egg whites in high quantities over an extended period, such as two or more daily for several months, can hinder the absorption of vitamin B7, also known as biotin. Raw egg whites contain a protein that binds to biotin, which disrupts its assimilation by the body.
Above Beta-carotene is vital to maintain healthy skin.
Above Raw egg whites contain a protein that binds to biotin, which disrupts its assimilation by the body.
Beta-carotene is vital to maintain healthy skin.
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5) Vitamin C—more than just a cold deterrent
Alongside bolstering the immune system to help prevent colds, vitamin C is crucial for combatting stress. It promotes an overall fresh feeling and increases alertness. Also vital is its role in collagen synthesis beneath the skin. Moreover, vitamin C plays a vital role in reducing complications of diabetes.
6) Bones, teeth, and much more from vitamin D
It is common knowledge that Vitamin D aids calcium absorption in bones and teeth. But there are many more benefits: The nutrient plays a role in regulating tissue functions; reducing blood sugar; helping to prevent various cancers (colon, breast, lung, and prostate); easing depression; and alleviating chronic muscle pain.
Above Vitamin C promotes an overall fresh feeling and increases alertness.
Above Vitamin D helps regulating tissue functions; reducing blood sugar; helping to prevent various cancers (colon, breast, lung, and prostate).
Vitamin C promotes an overall fresh feeling and increases alertness.
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7) Vitamin E—not just for skincare
Although vitamin E is famed for rejuvenating women’s skin, it is equally essential for both women and men. It plays a role in fertility by protecting reproductive cells from oxidative damage. In men, Vitamin E can help sperm development and motility. Thus it is a useful supplement for those experiencing conception difficulties. Additionally, it reduces the risk of heart disease.
8) B5 to treat acne
Vitamin B5 may fight acne. It plays a role in fat metabolism, which helps to prevent excessive oil production that can clog pores. Some research has indicated that vitamin B5 prevents acne by correcting a deficiency of coenzyme A. However, this topic is complicated by additional considerations, such as an individual’s skin type.
9) Timing matters
For optimal absorption, it is best to take vitamins with meals. For high levels throughout the day, water-soluble vitamins like B and C should be taken at breakfast or lunch. Fat-soluble vitamins—A, D, E, and K—should be taken with fatty meals. If all vitamins are eaten in one meal, opt for the largest meal of the day or split it up—half after breakfast and half after dinner.
10) Vitamins don’t spoil
So-called ‘expired’ vitamins may lose potency, but they are not really expired. Old vitamins tend to have a potent smell, which is easy to mistake for being spoiled. They may have degraded due to exposure to sunlight or high temperatures, but consuming such vitamins is not harmful. Similarly, surface imperfections on tablets and capsules do not comprosmise their efficacy.
Above Old vitamins tend to have a potent smell, which is easy to mistake for being spoiled.
Old vitamins tend to have a potent smell, which is easy to mistake for being spoiled.
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Source: Bangkok Hospital
*Readers are encouraged to seek guidance from a qualified medical professional before initiating any supplement regimen to address health concerns. The information presented in this article serves solely for informational purposes and does not constitute medical advice.
This story was originally arranged in Thai by Nongnath Kamalasana Na Ayudhya and published on 5 November 2023.
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