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Essential Vitamins You Need In Your Diet

    We keep pressing on taking dietary supplements to meet all the deficiencies. Gone are those days when we turned to the kitchen for nutrients, but now we run to our medicine organizer. Medical conditions also contribute to this rush for multivitamins. Chronic ailments, pregnancy, lactation, menopause, old age, etc., may drain off some of the vital nutrients from your body. 

    Vitamin deficiencies link to chronic diseases, a study conducted in 2002 revealed. A balanced diet may also not provide sufficient nutrients that your body requires, which is why you may have to support your body externally by popping in multivitamins. Regularly consuming multivitamins can strengthen your body. It’ll also prevent you from anxiety, sleep disorders, and a sedentary lifestyle. 

    Listed below are some of the vital nutrients that you must consume to attain a healthy body. 

    Vitamin D

    Vitamin D enables the body to soak up calcium which is significant for bone health. Calcium is an essential mineral for the body; the body’s bone structure is mainly this mineral. Undoubtedly, the body requires vitamin D adequately to absorb calcium. Not getting sufficient vitamin can increase certain conditions:

    • Chances of getting sick frequently.
    • Increasing frequency of back and bone pain
    • Excessive hair loss and bone decay

    According to health experts, you can get daily vitamin D by staying in the sunlight for 15-20 minutes. The bitter truth of our life is that sunlight is free and in abundance, but Approximately 40% of the public in the United States doesn’t receive enough sun. There are various factors of not getting enough vitamin D. For example, living in wintry locations without adequate sunlight, working long hours, and applying sunscreen more than necessary. Sunscreen blocks the sun rays, and hence the process of vitamin D synthesis gets obstructed and makes it harder for the body to receive vitamin D. This particular vitamin you can’t easily get from food. 

    Foods that contain vitamin D are milk, egg yolks, fatty fish, and specific cereals. The suggested amount of vitamin D is children 1 to 23 age group and adults 19 to 70, pregnant and breastfeeding women should get 600 IU of vitamin D each day. The senior age group, 800 IU of vitamin D, is good.


    One of the most vital nutrients for the body is magnesium. You get it from supplements or food. Health experts suggest that magnesium is popularly known as crucial to bone health and energy production in the body. 

    Enough Magnesium consumption can calm your nervous system, reduce stress, and ease sleep-related issues after 90 days. Magnesium also regulates nerve and muscle function, properly balances blood sugar levels in the body, and makes protein, bone, and DNA. Eating the right food to get sufficient magnesium is the way to overcome the inadequacy of magnesium. You may not require supplements if you eat magnesium-rich foods like pumpkin, soybeans, tofu, beans, brown rice, nuts, spinach, artichoke before taking supplements for better health.


    According to trusted sources, over 40% of the US population doesn’t get calcium in an adequate amount from their foods. That implies that such individuals are not receiving the essential mineral they require for strong teeth and bones. Especially women start losing the density of the bones a little earlier, due to various reasons, and getting sufficient calcium from the beginning is an excellent nourishing defense against the damage.

    Foods that contain calcium include salty fish, milk, and related products such as cheese, yogurt, broccoli and kale, nuts and peanut butter, beans and lentils, fortified cereals. Having a calcium-rich diet is enough if you are taking such foods.


    Zinc levels in the body reduce with stress and old age. Zinc builds our immune system and helps in absorbing proteins, fats, and carbohydrates. 

     Foods Containing Zinc:

    • Oysters
    • Spinach
    • Grass-fed Beef
    • Pumpkin Seeds
    • Organ Meats
    • Brown Rice
    • Wheat Germ
    • Sardines

    Nutritionist Dawn Lerman highly recommends consuming zinc every day as the average American diet lacks zinc, and the body cannot retain zinc. Lerman recommends 5-10 mg daily, and NIH recommends 8-11 mg daily. 


    People do not require the same amount of iron every day; it depends from body to body. Lerman states some of the critical functions of iron: healthy red blood cells, high energy levels, and improved brain functionalities. 

    Consuming red meat can give you enough iron; however, menstrual cycle, lactation, or pregnancy can increase your body’s need for iron. Vegans and vegetarians should consider taking iron supplements, especially if their diet lacks iron. 


    Our need for supplements arises from deficiencies given certain conditions like chronic diseases, pregnancy, lactation, old age, menopause, stress, and anxiety. These deficiencies can not be covered with diet alone. You should add supplements like iron, zinc, magnesium, vitamin D, and calcium to your diet to maintain the proper functioning of the body.