Vitamins play an important role in our bodies. These are organic substances that are essential for the proper functioning of our organ systems. There are crucial micronutrients present in vitamins required for the proper functioning of the body’s metabolism.
Vitamin requirements have to be fulfilled through food, as our bodies do not produce the adequate amount necessary for growth and well being. They can also be taken in the form of supplements but not all supplements are effective and safe. A few supplements that are reliable and usually prescribed by nutritionists include vitamin gummies by Gummies Garden, Rituals Essentials for Kids and Teens, a wide array of products by Persona Nutrition, Probiotic Vitamins by Klean Athlete, etc.
Vitamin deficiencies can cause chronic illnesses. Currently, there are 13 types of Vitamins identified by experts. This article will get the awareness of essential vitamins necessary for various organ systems and their sources.
Essential Vitamins for the Integumentary System
Your integumentary system includes skin, hair, and nails. These also need an adequate balance of nutrients and vitamins to protect your body from external harmful substances. To keep your integumentary system working correctly, you have to make sure you take the following vitamins, minerals, and organic matter in limited quantities. A balanced diet will make your skin look fresh, which will also make you feel good. The essential needs of your skin, hair, and nails are:
Healthy Fats:
Plants based monounsaturated and polyunsaturated fats are essential for a healthy glow and proper functioning of your integumentary system. A deficiency may cause dryness and wrinkles. You can also get these from fish.
Protein:
Proteins are the essential building blocks that produce antioxidants in the body for protection against UV rays and free radicals. Proteins can be consumed by adding lean meat and lentils to your diet.
Vitamin A
Vitamin A is also an antioxidant that helps oil glands present in your hair follicles. Vitamin A helps your skin heal from cuts and scrapes. Sources of Vitamin A include cheese, milk, eggs, yoghurt, etc.
Vitamin C
Vitamin C lowers the risk of developing skin cancer. It also aids protein in holding its shape and is a powerful antioxidant. Sources include citrus fruits, strawberries, broccoli, etc.
Essential Vitamins for the Skeletal System
Our skeletal system includes our bones and joints. There are five essential vitamins for the proper functioning of the skeletal system. They are:
Vitamin D
Vitamin D makes bones strong. It is also necessary for the absorption of calcium in our body. Vitamin D deficiency can cause rickets in children, a disease associated with weakness of the bones and other bone deformities. Exposure to sunlight is essential for vitamin D production in our body. However, it can also be consumed by eating mushrooms, fatty fish, liver, egg yolk, or supplements.
Vitamin A
Strong and healthy bones also need vitamin A which is a fat-soluble vitamin. Vitamin A influences the bone-building cells called osteoblasts and the bone breaking-down cells called the osteoclasts. It can be taken through the liver, meat, fish, fortified breakfast cereals, and supplements.
Vitamin B12
Vitamin B12 affects bone-building cells. A deficiency may cause a risk of osteoporosis which causes your bones to become brittle and weak. It is found in meat and fish, eggs, dairy products, etc.
Vitamin C
Vitamin C forms collagen, which builds the bone mineralization foundation. Vitamin C also increases bone density and makes them strong. It is found in broccoli, cauliflower, kale, lemons, papaya, etc.
Vitamin K
Vitamin K grows and develops bones and attracts calcium to the skeletal system. Deficiency may cause low bone density and risk of fractures. Its sources are spinach, broccoli, olive oil, parsley, etc as well as a vitamin k supplement. A deficiency of vitamin K is very uncommon.
Essential Vitamins for the Muscular System
Our muscular system is a complex structure of muscle fibres. It is responsible for all your movement. All your organs are also muscles, e.g. your heart, stomach etc.
The following vitamins are vital for the proper functioning of the muscular system:
Calcium
Calcium is vital for muscle contraction and movement. It also regularizes your energy metabolism and causes you to release fat. Sources of calcium include almonds, yoghurt, cheese, milk, etc.
Biotin
An important role of converting fats, carbohydrates, and proteins into energy is carried out with the help of biotin. Sources include peanut butter, hazelnuts, almonds, egg yolk, and oats.
Iron
Oxygen is transported to the muscles through haemoglobin which is formed by iron. Iron strengthens the immune system. It is found in sardines, dried apricots, red meat, liver, beans, dried fruit, etc.
Besides iron, there are other essential vitamins and minerals that you need to boost your immunity, especially in the winter months. You should prioritize your health and keep yourself away from common diseases. Indeed, taking additional vitamins will help you in this matter, which you can do through pills and supplements, as well as IV therapies. Of course, these options will take some time, and whichever option you choose, be sure to discuss them with your doctor beforehand. In case you choose to go for IV therapies, you can turn to the help of a professional nurse. The advantage of IV therapies is that you have an opportunity to receive the treatment right at your home, as there are specific location-based IV treatments in States. For instance, if you are in Longview, you can try IV infusion therapy in Longview, which can help you get all the necessary vitamins and will boost your immunity in a short time.
Vitamin C
One of the various functions of Vitamin C is to protect your body from oxidative stress induced by exercise. Vitamin C also helps your body in iron absorption. Sources include citrus fruits, broccoli, green peppers, etc.
Vitamin B12
Vitamin B12 makes sure that the communication between your muscles and your brain is vital to facilitate coordination. It is a critical vitamin for the muscular system. Sources include eggs, meat, milk, cheese, etc.
Copper
The most abundant trace mineral in third place is copper. It plays an essential role in strengthening tendons that are essential for lifting weight. Sources include peanuts, sunflower seeds, leafy green vegetables, dried fruit, cocoa, etc.
Magnesium
Magnesium also helps in muscle contraction and helps in reducing muscle cramps and fatigue. Sources include leafy green vegetables, nuts, whole grains, seeds, etc.
Bottom Line
In a nutshell, our organ systems need vitamins, minerals, and organic compounds in sufficient quantities for functioning adequately. The deficiencies of these can cause various health issues. Therefore, it is necessary to keep an eye on the intake of these minerals and vitamins for a healthy life.
Also Read: What Are the Benefits of EAA Supplements?