Emirates News – Zahra Khalifa
Vitamins are an important source for the body as they play an important role in our bodies. Here are the most important vitamins and minerals that you should take.
Vitamin A:
Vitamin A is found in many dairy products, yellow or orange fruits and vegetables. “Fruits like cantaloupe, watermelon, mango and apricot, for example, are a good source of this vitamin,” says Patton.
Vitamin B:
There are eight chemical compounds that make up the final B complex, says Patton. The recommended daily dose varies depending on the type of chemical compound. But in general, this vitamin is found in dark green leafy vegetables, animal proteins and whole grains.
Vitamin D
It is an important fat-soluble vitamin that is activated by UV rays. However, there are only a few foods that contain it in large quantities, including fatty fish such as salmon, herring, and mackerel. It is also found in small amounts in liver, egg yolk, and some edible mushrooms.
Calcium
It is a necessary component for healthy bone growth. The recommended daily dose is 1,000 milligrams for women and men. For women age 51 and older and men 70 and older, the daily requirement increases to 1,200 milligrams per day.
Iron
Iron contributes to the transport of oxygen in the blood. Iron deficiency can lead to a weakened immune system and fatigue. Men and women should consume between 8 and 18 milligrams of iron per day, according to Patton.
zinc
It is an ingredient that is required in small quantities. The recommended daily dose is 11 milligrams for men and 8 milligrams for women, according to Patton. A nutritionist says red meat, poultry, beans, nuts and whole grains are good sources of zinc.
