When Do We Need What Vitamins And How To Get Them?

Author: Marko Balašević Time for reading: ~2 minutes Last Updated: August 08, 2022

When Do We Need What Vitamins And How To Get Them?

CHAPTERS (Table Of Contents)

The best source of vitamins is undoubtedly food. In which foods what vitamins can we find ...

6. Selenium

Our body needs very small amounts of selenium. It can be provided by the consumption of meat, seafood, eggs and bread.
Research shows that getting 200 µg of selenium a day reduces the risk of prostate, lung and colon cancer.

7. Vitamin C.

When our body receives a constant intake of vitamin C naturally through diet, the risk of colds decreases significantly, a study found.
Vitamin C is found in fruits and vegetables, but mostly in citrus fruits, berries, broccoli, green peppers.
The vitamin is especially necessary for smokers and those exposed to secondhand smoke. But it does not cure when the common cold or flu is already present.

8. Vitamin D

Thanks to vitamin D, the body absorbs calcium, which predisposes bone strength. Our body has the ability to synthesize vitamin D when exposed to sunlight, so it is enough to allow enough time outdoors. A certain amount can also be obtained through nutrition.
The vitamin is usually prescribed for the prevention of rickets needed in babies and osteoporosis at risk for its development in people over 50 years of age.
Some medical studies also find a risk of developing type 1 and 2 diabetes, multiple sclerosis with vitamin deficiency.
In general, deficiencies are not found, due to the fact that the required amount for the body is synthesized even with limited sun exposure, but it is recommended as a supplement in the elderly, whose output is limited.

9. Vitamin E.

Vitamin E is known as the strongest and safest antioxidant. Our vitamin is also needed for the synthesis of sex hormones, reproductive functions. We also owe the healthy and radiant look of our skin, hair and nails to it.
It can be provided by consuming vegetable oils, nuts, especially peanuts, eggs, fruits and green leafy vegetables.
However, during heat treatment of the products, vitamin E is lost. Therefore, it is recommended that their consumption be in raw form.

* Should we take multivitamins?

There is very little evidence that taking a multivitamin can prevent the development of breast cancer. Initial research in this direction was not confirmed in a subsequent study in 2006 by the US Agency for Health Research and Quality. A similar effect, according to researchers, could be sought only with a meager diet or a diet low in nutrients.
A large-scale 2009 study focusing on the effects of vitamins on the bodies of postmenopausal women ruled out any positive effects of taking the complexes.
Experts do not oppose the intake of multivitamins, but are of the opinion that they should not be expected to improve health.