These are the 5 most important vitamins and minerals to stay healthy

In today’s everyday stress, it has become almost impossible to eat a balanced, healthy and simple diet. After a long day at work, you can choose between an elaborately freshly cooked meal, the delivery service or a ready meal. Hardly anyone feels like standing in the kitchen for a long time – so we fall back on the less healthy options.

For our body, however, this means that many vitamins and minerals are no longer sufficiently absorbed through food. In the following, we will introduce you to the most important of them and also present the symptoms by which you would recognize a deficiency.

1. Vitamin D

Almost all Germans are deficient in vitamin D. Sunlight helps create vitamin D. Unfortunately, it is difficult to obtain through food. The few foods that still contain a relatively high amount of vitamin D include oily fish such as eel and salmon, egg yolks and mushrooms.

Dietary supplements are an option to compensate for the deficiency. Researchers are certain that a healthy vitamin D household can prevent colds, flu and bone diseases. For certain risk groups, an additional vitamin D intake can therefore make sense, especially for older people.

A vitamin D deficiency is obvious:

2. Magnesium

Magnesium is essential for everyone, for some a little more, for others a little less. Athletes and active people definitely belong to the group of people who should pay more attention to an adequate intake.

Anyone who often suffers from sore muscles and calf cramps should consume more magnesium. Because the mineral not only relieves the pain, but also relaxes the muscles. It can also regulate blood sugar and have an anti-inflammatory effect.

A magnesium deficiency is obvious:

3. Omega-3 fatty acids

Anyone who mainly eats bread, baked goods and sweets, but also sausage, quark, cheese and pork, can assume that the omega-3 fatty acids contained in the food are by no means sufficient for him. For this, more nuts, seeds and wild fish would have to be consumed.

Omega-3 are essential fatty acids and must be ingested through food because our body cannot produce them itself. An adult needs about one gram of omega-3 fatty acids per day. For example, due to overfishing and the fact that many fish species are threatened with extinction, many people prefer fish oil capsules to diet changes.

A lack of magnesium can be seen by:

4. Vitamin C

Vitamin C performs a variety of tasks in the body and is very important for the formation of seratonin, noradrenaline and collagen. Collagen ensures the elasticity of skin, ligaments, tendons and blood vessels, as well as strong teeth and bones.

Scar tissue also consists of collagen, which is why vitamin C is also important for wound healing. As an excellent antioxidant, it supports the body in rendering free radicals, which can lead to cell damage, harmless.

Symptoms of a vitamin C deficiency can be, for example:

5 . Vitamin B12

Vegetarians and vegans are particularly affected by a vitamin B12 deficiency. This important vitamin is involved in blood formation and is very important for the cardiovascular system and the nervous system. It also aids in cell division and cell growth.

Children with a vitamin B12 deficiency can suffer from severe developmental disorders, since DNA formation can be disrupted here. A deficiency can lead to neuropsychiatric disorders and even depression. It is therefore urgently necessary to provide the body with sufficient vitamin B12.

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