And I guess one of the most popular most needed is vitamin C. There are so many stuffs around there that could give you your daily dose of Vitamin C, but I still think that the best way is to have a well balanced diet, a diet that has foods like citrus fruits, green leafy vegetables, potatoes, milk, fish tomatoes; A well balanced meal has to have all the major vitamins on it. Vitamin C is also known as Ascorbic acid, There are times that we are worried that we are not getting enough amounts of vitamin c naturally in our food, then you could ask your doctor,
he could recommend some Vitamin C supplement that is suitable to your body , I mean the enough dosage or proper levels of vitamin C that should be taken for you. Ascorbic Acid or Vitamin c is one of the 13 vitamins that our body needs. This vitamin is not fat-soluble, Thus our body cannot store it, so you have to consumed it everyday, Now the vitamin levels and dosages depends on your age, gender, weight, lifestyle, pregnant or not. So you really have to consult your doctor to know the perfect dosage for you.
What does vitamin C do? Basically , vitamin C is an antioxidant, which means that it battles the forces in our body that can cause organ, tissue, and cell damage. Therefore, vitamin C protects the body and may specifically be linked to reducing the signs of aging. If you do not have enough vitamin C in your body, you will develop scurvy. Scurvy is very uncommon in the United States, but can cause anemia, gum disease, skin hemorrhages, and weakness.
When you begin taking vitamin C supplements, make sure that you follow your doctor’s recommendations. If you take to much vitamin C, you can overdose, just as you would with a typical drug. This is rare, because vitamin C is water soluble and high amounts will leave the body at a normal rate, but when it does happen, it can cause kidney stones and interfere with vitamin B12 absorption, causing anemia. Diarrhea is also a side effect. Therefore, it is best to listen to you doctor’s recommendation.
In most cases, you will automatically get enough vitamin C in your foods, especially if you are eating a healthy diet. If you are not and your doctor tells you to begin taking vitamin C supplements, look carefully at the labels of different brands before you buy anything. Because vitamin supplements are classified as foods and not drugs, they are not regulated by the government and each brand’s potency will vary slightly from the next.
We all know that vitamins and minerals are good for us, but have you ever stopped to think about which one is especially need by a teen. I am concern about this because of my nephew's who are really thin and no energy, so I tell them to try some vitamins for them to be more healthy. Many say that a balanced diet is all that's need to get their daily share of Vitamins and Minerals . However, it is becoming more difficult to do this because many are destroyed by cooking, freezing, exposure to air and light, and food processing. In Addition going overboard on junk food, fast food, as well as following fad diets and skipping meals make matters worse. This is why teens need their vitamins and minerals supplements. Other thinks the more they take in, the healthier they'll be, Be careful not to get more than 100% of the RDA or Recommended Daily Allowance, for a particular vitamin or mineral. The RDA is calculated to provide 100% dietary needs for 98.6% of the population. Excessive amounts of water-soluble vitamins C and B's will be flushed out in your urine, but fat-soluble vitamins A, D, E, K and minerals can build up in your body to levels where they could cause problems.
Here are some of the Essential Vitamins specially for Teens:
Vitamin D = 10 IU daily
For strong bones and teeth, lending a helping hand to Calcium, we can also get vitamin D from sunlight and its free. 10 IU or international units daily (check the label for IU) Vitamin D are potent so take some caution, 50,000 IU or higher for adults and 2,000 IU or higher for children are too much. Some of Toxic effects of Vitamin D if not taken right are Anorexia, nausea, diarrhea weight loss, extreme sweating and thirst, weakness, disorientation and liver damage.
Vitamin C = 60 mg daily intake
For Healthy gum's, strong teeth and bones and shooting colds away, If you bruised easyly try some vitamin C. The body gets used to the amount taken so if takes less C than usual, you're prone to catch that cold. Its nontoxic, but doses larger than 1 gram may cause nausea, cramps, diarrhea, and kidney stones.
Here are 3 important Minerals for teens to get going:
Zinc = 12 mg daily intake
For growing up strong and healthy, fantastic skin, hair and nails. Healthy eyes and bones. A zinc lozenge may help get rid of a cold. Just don't overdo it, long term use of zinc lozenges can temporarily suppress the immune system, just the opposite of what you want when you're fighting off a cold, more than 60 mg is too much and can be toxic, damaging the immune system and arteries.
Iron = 15 mg daily intake
Helping red cells oxygen to different part of the body. If your suffering from recurring headache, chronic fatigue and irritability you may lack of iron girls need more because you lose more iron through menstrual blood. 15 mg daily better absorbed with Vitamin C, but iron interfere with the absorption of vitamin E and Calcium. Not much danger in getting a toxic dose of iron from food, but too much iron supplements can be lethal. Some of its toxic effects are stomach irritation or constipation.
Calcium = 1200 mg daily intake.
For strong bones and teeth, Teens weaken their bones by not drinking enough milk. Try two glasses of low-fat milk a day, try chocolate if you can't stomach milk, you can also try a calcium drink. Not enough calcium causes thinner bones, making it easier to fracture your bones. It can also leads to osteoporosis. Not know to be toxic, but may cause constipation.
Quick guide on getting the full benefits of your Vitamins.
Popping vitamins and minerals, not to mention other prescription drugs, is fairly common nowadays. To get the full benefits of a vitamin supplements, just follow these simple tips:
- Check packaging instructions on whether to take your supplements with food or on an empty stomach.
- Don't keep different medicines or supplements in one container as they may react with each other.
- Take supplements only with water that is at room temperature. Hot or chilled drinks can damage them and reduce their effectiveness.
- Try not to drink stimulating beverages immediately before or after taking your supplements as they may interfere with absorption of nutrients.
