2023-04-20 19:52:37
Vitamins are essential at any point in life, as they are necessary for normal cell function, growth and development, according to Medline Plus, the US National Library of Medicine.
In addition, the entity explained that the best way to get all your daily vitamins is to eat a balanced diet containing a wide variety of fruits, vegetables, fortified dairy products, legumes (dried beans), lentils, and whole grains.
Now, the PanoramaWeb portal revealed that the three vitamins that women should consume following the age of 40 to delay aging are:
- From birth to 6 months: 400 mcg RAE
- Babies from 7 to 12 months: 500 mcg RAE
- Children from 1 to 3 years: 300 mcg RAE
- Children from 4 to 8 years old: 400 mcg RAE
- Children from 9 to 13 years old: 600 mcg RAE
- Adolescent boys between the ages of 14 and 18: 900 mcg RAE
- Adolescent girls from 14 to 18 years old: 700 mcg RAE
- Adult men: 900 mcg RAE
- Adult females: 700 mcg RAE
- Pregnant teens: 750 mcg RAE
- Adult pregnant women: 770 mcg RAE
- Breastfeeding Teens: 1.200 mcg RAE
- Breastfeeding women: 1.300 mcg RAE
2. Vitamin C: In the body, it acts as an antioxidant, helping to protect cells once morest damage caused by free radicals. The daily recommendations are:
- Babies up to 6 months of age: 40 mg
- Babies 7 to 12 months of age: 50 mg
- Children from 1 to 3 years: 15 mg
- Children from 4 to 8 years old: 25 mg
- Children from 9 to 13 years old: 45 mg
- Adolescents (males) from 14 to 18 years old: 75 mg
- Adolescents (girls) from 14 to 18 years old: 65 mg
- Adults (men) 90 mg Adults (women): 75 mg
- Pregnant teens: 80 mg
- Pregnant women: 85 mg
- Breastfeeding adolescents 115: mg
- Breastfeeding women: 120 mg
However, the institute pointed out that if the person smokes, they should add 35 mg to the values indicated above.
- Babies up to 6 months of age: 4 mg
- Babies 7 to 12 months of age: 5 mg
- Children from 1 to 3 years of age: 6 mg
- Children from 4 to 8 years of age: 7 mg
- Children from 9 to 13 years of age: 11 mg
- Adolescents from 14 to 18 years of age:15 mg
- Adults: 15 mg
- Pregnant women and adolescents: 15 mg
- Breastfeeding women and adolescents: 19 mg
Symptoms of lack of vitamins
Vitamin deficiencies can cause health problems and may increase the risk of health problems, including heart disease, cancer, and poor bone health (osteoporosis).
Other illnesses might be night blindness, pellagra, rickets, obesity, metabolic disorders and anemia, according to the Portuguese health, nutrition and wellness portal Tua Saúde.
Along the same lines, he revealed that some symptoms due to a lack of vitamins in the body are: dry and rough skin with flaking; growth retardation in children; problems in cognitive and motor development in children; daytime sleepiness or tiredness, but the symptoms of vitamin deficiency vary depending on the missing vitamin.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .
Causes of premature aging: toxic load and oxidative stress
The accumulation of toxic waste within the body derived from the intake of inappropriate food and long and copious digestions ends up taking its toll. This toxic load reduces the space in the body as well as the flow of oxygen, becoming one of the main causes of cell aging.
And what are free radicals? These molecules are a byproduct of metabolism and are extremely reactive in the body. When the body is in balance it is able to quickly repair any damage caused by them.
However, unhealthy habits with excessive consumption of sugar, processed foods with abundant chemical additives, alcohol, smoking or prolonged and excessive physical exercise can unbalance the body. And when the body is not in harmony, the body loses its ability to restore the damage caused by free radicals.
Take vitamins to prevent aging?
A clean diet is highly rich in antioxidants, which is why it is effective in combating premature aging and promoting a vibrant and youthful appearance.
Many people are in favor of consuming nutrients through the intake of vegetables and not taking synthetic pills, since the body is perfectly equipped with the necessary “tools” to process and use the natural vitamins found in real foods and not in artificial capsules.
There are some studies that conclude that there is no evidence to justify that taking laboratory supplements extends life. In fact, in some cases it is shown that taking some of these supplements might be counter-prudent, as in a study published in 2015 in The New England Journal of Medicine.
That said, there are certain supplements that are necessary in some cases, such as vitamin B12 in vegans and vegetarians and the increasingly necessary vitamin D3.
Other vitamins that delay aging
Resveratrol is responsible for giving grapes and raspberries their distinctive red color, and it also fights wrinkles and fine lines. While you can get plenty of resveratrol by making berries a staple of your diet, you can much more easily add it to your diet as a supplement.
Zinc is an essential trace mineral found in red blood cells and is involved in many important functions in the human body, but our body does not produce zinc naturally. Because of this, we need to get it through our diet or supplements.
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