Top 5 nutrients for health improvement

To maintain the healthy immune system, we must enrich it with essential nutrients, required for many chemical reactions that emerge inside our body. 

Even though there are a high number of various vitamins and minerals, some of them are distinguished because of the benefits they provide. Much more, to ensure better development and overall health, you must consume some nutrients additionally.

1. Vitamin D

Vitamin D is a shortened version of Vitamin D2 and Vitamin D3. Despite two options, people more often consume the second one – Vitamin D3 – because of the better absorption. This nutrient may also be called sunshine vitamin as our body synthesizes it after sun exposure. Even so, not all people have such a luxury to enjoy the light of sun every day, for example, in winter when the sky is mostly cloudy or dark, the majority of people experience low levels of Vitamin D. But that’s not the only case, extremely high numbers of people cannot lay down in front of the sun because of the skin issues, moreover, big cities with huge skyscrapers block the sunlight. Besides, it is a challenge for people that have a darker skin by nature to obtain the appropriate amount of Vitamin D, because such a type of skin contains another substance called melanin that restricts the synthesis of Vitamin D. Learn more at Raw Powders.

However, the sunlight is not the only way to enrich your body with this vitamin naturally. By including such food sources as butter, citrus fruits, cauliflower, milk or potatoes, you may raise your Vitamin D levels. But if your daily routine is not abundant with such foods, try taking Vitamin D in the form of a liquid or capsules. 

Vitamin D has several health benefits that undoubtedly will strengthen your wellbeing: it promotes the production of calcium, thus supporting both bones and teeth. Besides, it is an essential participant in the synthesis of particular tissues.

2. Zinc 

Zinc contributes our health by participating in DNA and protein synthesis, supporting our immune system and taking care of us while growing. Zinc is often prescribed as a supplement which helps wounds heal faster. This nutrient activates metabolism thus improving digestion. Unfortunately, it cannot be synthesized naturally. Read more about natural and synthetic nutrients here.

The deficiency of Zinc might lead to skin or hair problems, lower appetite, vulnerable immune system or even delayed sexual matureness. However, the toxicity is possible as well, so do not overdose this nutrient. Among natural sources of Zinc appear such types of meat like pork, beef, lamb or bison, also legumes, mussels, lobster and many more.

3. Copper

Copper is one of the most vitally beneficial nutrients whose lack is unpleasantly noticeable and hardly curable. Copper ensures the support of bones, cardiovascular health, collagen production and immune system, it is also required for stable nerve system functioning. Some of the studies claim that Copper assists in Osteoporosis or Arthritis. It goes without saying that deficiency of Copper induces the worsening of all previously mentioned cases. 

Copper is non-toxic, but it may be if taken unduly with other medications or nutrients. For example, too high dosage of Vitamin C and Zinc might evoke several toxicity symptoms such as dizziness, headache, fatigue, nausea, stomach pain, diarrhoea or vomiting.

To enrich your body with Copper, include more natural food sources such as dried fruit, beans, chocolate, beef, nuts, shrimp, clams, crab, kidneys, liver and so on. You may also consume Copper as a supplement (the recommended daily dosage is around 900 mg).

4. Vitamin B

Vitamin B is a group of several compounds, including Vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Vitamin B1 or Thiamine stimulates the production of energy and DNA molecules, supports heart and nervous system health. The second B vitamin or Riboflavin maintains the healthy condition of bones, nails and skin. It is also a participant in energy production and metabolic processes. Vitamin B3 or Niacin has a lot more benefits, including assistance in cholesterol, arthritis and type 1 diabetes treatment, heart and skin maintenance. Going further, Vitamin B5 or also termed as Pantothenic Acid preserves the condition of hair skin and vision. This nutrient sustains the digestion, production of red blood cells and functionality of both the liver and nervous system. Next in this list is Pyridoxine, a vitamin B that alleviates anxious feelings appeared as a reaction to stressful situations or symptoms of PMS. B6 improves brain performance and may even reduce the risk of Alzheimer’s. Vitamin B7 or Biotin is a key for a better condition of nails, hair or skin, as a nutrient B7 is crucial for liver metabolism and nervous system. The penultimate vitamin is Folate, which participates in DNA and red blood cells synthesis, and supports the growth of vital tissues. And the last but not least – Cobalamin aids in proper nerve functioning, production of blood cells and DNA.

As you may notice, the B group of Vitamins are vitally relevant to our health. The deficiency of these nutrients may lead to skin issues, fatigue, heart issues and other confusions. However, you should determine the dosage carefully to avoid any worsening. To gain some of the B group vitamins, include more dark green vegetables or dairy products, also such fish as tuna or salmon into your daily diet.

5. Vitamin C

Vitamin C is widely known as a product of laugh – the more you laugh, the more you get this nutrient. However, this time let’s stick to natural food sources or supplements that could enrich your body with Vitamin C. 

The finest food sources of Vitamin C are spinach, strawberries, definitely citrus fruits, also strawberries and many more. People tend to additionally consume this vitamin as a supplement at winter when your immune system must be protected from any infection. Furthermore, Vitamin C participates in collagen production and in such a way supports the healthy condition of skin and hair.  Another benefit comes with the consolidation of bones and teeth, helping them to grow faster and stronger. According to the medical recommendation, the usual intake of this vitamin differs for male and female (women should take 75 mg per day, and men – 90 mg per day).