How to ensure you’re getting all the vitamins you need every day

Ever wonder how those glowing skin, boundless energy, and superhero-like immune systems come about? The answer may lie closer than you think: vitamins! These tiny nutritional powerhouses fuel countless bodily functions, but navigating the diverse and sometimes confusing world of vitamins can feel daunting. Is your diet enough? Do you need supplements? How much is too much?

Fear not, health-conscious friend! We’ll guide you through the essential vitamins your body needs, explore delicious food sources to fill your plate and unravel the truth about supplements.

This article, drawing on expert insights from Dr K Somnath Gupta, senior consultant physician, and diabetology, and Dr Sri Karan Uddesh Tanugula, consultant general physician, Yashoda Hospitals Hyderabad, navigates the vitamin maze, helping you chart a course towards optimal health.

First things first: what vitamins do you need?

Both experts agree that daily requirements vary based on factors like age, sex, and health conditions. However, they provide general guidelines: Dr Gupta specifies vitamins A, C, E, B6, and B12, while Dr Tanugula lists a comprehensive range from A to B12. Remember, these are starting points; consult your doctor for personalised recommendations.

Maintain a balanced diet rich in antioxidants, omega-3 fatty acids, and vitamins.

How to fill your vitamin plate

1. Food First: Both experts emphasise a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy products. Think citrus fruits for vitamin C, leafy greens for K, and nuts and seeds for E. Explore the diverse range of vitamin-rich foods to create a delicious and nutritious plate.

2. Consider Supplements (Wisely): While food should be your primary source, supplements can fill gaps. However, consult your doctor before starting any regimen. They can advise on suitable types, dosages, and potential interactions with medications.

3. Know Your Vitamin Sources: Familiarise yourself with vitamin-rich foods. Dr Tanugula highlighted key sources like citrus fruits, dairy, leafy greens, nuts, and various meats, beans, and whole grains. Make informed choices to fill your nutritional gaps.

4. Reap the Benefits: Including vitamins in your diet offers numerous advantages. Dr Gupta mentioned benefits like immune support, healthy skin and hair, and energy metabolism, while Dr Tanugula emphasised overall health, bone health, and preventing deficiencies.

5. Avoid Vitamin Excess: Too much of a good thing can be harmful. Both experts warn against exceeding recommended daily allowances. Dr Gupta cautioned about potential liver damage from excessive vitamin A, while Dr Tanugula highlighted the importance of consulting a healthcare professional for personalized advice to avoid adverse effects.

Remember, a healthy lifestyle with a balanced diet is the foundation for optimal vitamin intake. Consult your doctor for personalised guidance and navigate the vitamin maze with confidence!

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