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  • How To Get Your Vitamins And Minerals: Naturally!
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How To Get Your Vitamins And Minerals: Naturally!
Supplements can be a scary step for many newcomers into the fitness industry. When it comes to choosing the right supplements for a fundamental stack in a healthy lifestyle, a multi-vitamin is highly recommended for any goal you have. They aid in maintaining a healthy immune system, energy production, antioxidants, and overall health. If you are still personally against taking supplements, you are in luck! I will be giving you a natural source of all the vitamins and minerals needed daily to maintain a healthy lifestyle, as well as a recommended dose if you decide to take it in a supplement form. Let us begin with fat-soluble vitamins which can be stored as body-fat so it can push out bad fats and be used throughout the day as energy.
  • Vitamin A: This vitamin helps improve vision, and can be found in carrots or green vegetables. Recommended dose is 900 mcg.
  • Vitamin D: Aids in cell growth and repair. It can be found in fish oils or egg yolks. The best source of all is the sun. Recommended dose is 5-10 mcg,
  • Vitamin E: This helps fight free-radicals and can be found in wheat germ and green vegetables. Recommended dose is 15 mcg.
  • Vitamin K: Assists in blood clotting which can be found in cheese or spinach. Recommended dose is 120 mcg
Next on the charts are our water-soluble vitamins, which must be consumed on a daily basis. All of these will increase natural energy levels throughout the day.
  • Vitamin B-1 (Thiamine): This aids in carbohydrate metabolism, and can be found in whole grain cereals, liver, or eggs. Recommended dose is 1.2 mg.
  • Vitamin B-2 (Riboflavin): B-2 aids in blood cell formation, and can be found in nuts, eggs, or whole-wheat cereals. Recommended dose is 1.3 mg.
  • Vitamin B-3 (Niacin): This vitamin helps lower bad cholesterol levels. You can find this in whole-grain cereals, fish, and meats. Recommended dose is 16 mg.
  • Vitamin B-5 (Pantothenic Acid): It is a natural antioxidant that can be found in whole-grain cereals and shellfish. Recommended dose is 5mg.
  • Vitamin B-6 (Pyridoxine): Aids in immune system health, and can be found in salmon, spinach, and whole-grain cereals. Recommended dose is 1.5 mg
  • Vitamin B-9 (Folic Acid): This vitamin is vital for energy production, and can be found in wheat germ, fruits, and green vegetables. Recommended dose is 400 mcg.
  • Vitamin B-12 (Cyanocobalamin): Just like Vitamin B-1, this aids in carbohydrate metabolism, and can be found in shellfish, cheese, and eggs. Recommended dose is 2.4 mcg
  • Vitamin C (Ascorbic Acid): This is the number one vitamin for your immune system health, and can be found in citrus fruits and green vegetables. Recommended dose is 90mg
Now that we have vitamins out of the way, let us move on to minerals and trace elements, which are also vitally important for your health. Trace elements and minerals are similar substances that differ mainly in recommended dosages. If the body requires more than 100 milligrams of an element, it is considered a mineral. Minerals:
  • Calcium: Helps with blood clotting and bone/teeth growth. Also, Calcium is absolutely vital to strength because the process of a muscle contraction utilizes calcium as the trigger for the movement. It can be found in egg yolks, dairy products, and green vegetables.
  • Chlorine: Aids in maintaining healthy water balance, and can be found in meat, fish, and digestive enzymes.
  • Magnesium: Helps with muscle contraction, nerve conduction and relaxation. Magnesium binds with practically all minerals and trace elements to increase effectiveness. It is vital to almost all body functions. It can be found in green vegetables and wheat germ.
  • Phosphorus: Aids in bone and teeth formation, and can be found in fish, poultry, and dairy products.
  • Sodium: Aids in water conservation and nerve conduction, which can be found in meat, fish, eggs, and seasonings. Do not consume in excess.
  • Sulphur: Aids in hormone production, which can be found in eggs, cheese, and fish.
Trace Elements:
  • Cobalt: Used for red blood cell production, which can be found in shellfish, meat, and liver.
  • Copper: Aids in hemoglobin production, and can be found in mushrooms, oats, and whole-wheat flour.
  • Iodine: Helps in formation of thyroid hormones, and can be found in cod-liver oil or seafood.
  • Iron: Aids in red blood cell formation, and can be found in shellfish, eggs, and whole-grain products.
  • Zinc: Aids in enzyme production, and can be found in whole grains, fish, and meat.
  • Chromium: Helps in insulin regulation, and can be found in fruits, whole-wheat, and seafood.
  • Magnesium: This also aids in red blood cell production, and can be found in bran, coffee, and peanuts.
Well there you have it, the main vitamins and minerals that your body needs daily, and the natural sources that contain them. In my opinion I highly suggest a soft gel form of a multivitamin to help get those vitamins out of the way quick and easy. A soft gel is easy on the digestive system, and doesn’t cause any bloating, stomach pains, or uneasy feelings. Stay fit and healthy everyone!
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