Personalized vitamins tips

Personalized vitamins tips that can help improve your health

Improving health is a major concern for many people in the United States. In addition to maintaining a balanced diet and an active lifestyle, the use of vitamins can be an effective way to supplement the diet and promote the overall health of the body. In this article, we’re going to provide you with personalized vitamins tips that can help improve your health in the United States.

Before we start, it is important to point out that it is always recommended to consult a health professional before starting any vitamins supplementation. Each person has specific vitamins and mineral needs, which can vary according to their age, gender, health conditions, lifestyle and diet. A qualified healthcare professional can assess your individual needs and provide recommendations tailored to your specific health.

Here are some personalized vitamins tips that can help improve your health in the United States:

  • Vitamin D: Vitamin D is known as the “sunshine vitamin” as it is produced by the skin when exposed to sunlight. In the United States, where sun exposure may be limited, especially in certain regions during the winter, vitamin D deficiency is common. Vitamin D plays an important role in bone health, immunity and muscle function. Supplementing with vitamin D may be an option to help maintain adequate levels of this vitamin in the body.
  • Vitamin B12: Vitamin B12 is essential for red blood cell production, brain function and maintenance of the nervous system. It is mostly found in animal products such as meat, fish, eggs and dairy. For those who follow a vegetarian or vegan diet, or have difficulty absorbing vitamin B12 due to specific health conditions, vitamin B12 supplementation may be an option to ensure adequate levels of this vitamin.
  • Vitamin C: Vitamin C is a powerful antioxidant that plays a crucial role in immunity, as well as aiding in the absorption of iron and the synthesis of collagen, an important protein for healthy skin, hair and nails. Vitamin C is found in many fruits and vegetables such as oranges, strawberries, broccoli and bell peppers. However, for those who have an inadequate dietary intake of vitamin C, supplementation may be considered.
  • Omega-3: Omega-3 fatty acids are healthy fats that are mostly found in fatty fish such as salmon, sardines and tuna and have been linked to a number of health benefits. Omega-3s have anti-inflammatory properties and may help reduce the risk of heart disease, improve brain health and cognitive function, and support eye health. For those who do not regularly consume fatty fish, omega-3 supplementation may be an option.

Food to Keep Skin Healthy and Radiant

The skin plays a fundamental role as a protective barrier for the body against external influences, and to fulfill this function properly, it is essential that it receives the correct nutrients in balance. Through proper nutrition, it is possible to promote a healthy appearance, proper functioning and a sense of well-being in the skin.

Discover the Importance of Healthy Fats in the Diet

Radiant-looking skin is the result of a balanced diet. A lack of fats in your diet can lead to dry, wrinkled skin. It’s important to focus on healthy fats, like the monounsaturated and polyunsaturated ones found in plant-based foods like nuts, seeds, avocados, and fish. These fats help maintain skin hydration, firmness, and suppleness, and are beneficial to heart health compared to saturated fats.

Omega-3 fatty acids, which are a type of polyunsaturated fat, are essential for building cell membranes in the body, as the body is unable to produce them. In addition, omega-3s have protective properties, as they block chemicals that can contribute to the growth and spread of skin cancer, and they also have anti-inflammatory properties.

Protein

The proteins in your diet are broken down by your body into amino acids, which are the essential building blocks for the production of other proteins, such as collagen and keratin, which make up the skin’s structure. In addition, amino acids play an important role in removing aging skin cells.

It is worth noting that some amino acids have antioxidant properties, which protect skin cells against damage caused by ultraviolet rays and so-called “free radicals”, which are produced during the decomposition of certain foods or by exposure to cigarette smoke.

Vitamin A

A vitamina A é essencial tanto para as camadas superficiais quanto para as camadas inferiores da pele. Ela tem propriedades protetoras, agindo na prevenção de danos causados pelo sol, uma vez que interrompe o processo de degradação do colágeno. Além disso, por ser um antioxidante, pode fornecer alguma proteção contra queimaduras solares (embora não substitua o uso de protetor solar). A vitamina A também desempenha um papel importante no funcionamento das glândulas sebáceas ao redor dos folículos pilosos, auxiliando na cicatrização de cortes e arranhões, especialmente em casos de inflamação reduzida por uso de esteroides.

A falta de vitamina A pode resultar em pele seca, com coceira e irregular.

Vitamin C

Vitamin C is critical for the production of collagen, the protein responsible for keeping skin firm and supple. Furthermore, vitamin C is a powerful antioxidant that protects the skin from damage caused by free radicals, thus reducing the risk of skin cancer. Low levels of vitamin C can result in bruising and bleeding gums, as well as wounds that heal more slowly.

Vitamin E

This antioxidant and anti-inflammatory is able to absorb ultraviolet light energy, which can cause skin damage such as wrinkles, sagging and skin cancer. Plus, it works with vitamin C to strengthen cell walls, promoting healthy, protected skin.

Zinc

The outer layer of the skin is rich in zinc, containing five times more zinc than the bottom layer. Zinc plays a crucial role in healing the skin after injuries, keeping cell walls stable, and regulating cell growth and specialization.

In addition, zinc can protect the skin against UV damage due to its interaction with other metals such as iron and copper, and it also acts as an antioxidant.

Zinc deficiency can lead to symptoms such as eczema and itchy skin, which do not improve even with the use of moisturizers and steroid creams.

Selenium

Selenium is a mineral that plays an important role in protecting the skin against damage caused by UV rays, working in conjunction with antioxidants. Selenium deficiency has been linked to an increased risk of skin cancer.

Foods and Supplements: Supplementing Your Diet in a Healthy Way

Generally speaking, fruits and vegetables are healthy options for the skin, as they are rich in beneficial vitamins and antioxidants. Some foods offer a combination of nutrients that can further benefit skin health:

  • Fatty fish (salmon, sardines, tuna): are sources of protein, omega-3 and selenium.
  • Dark leafy greens (kale, spinach, kale): These are rich in vitamins A, C and E, omega-3s and protein, with spinach being a good additional source of selenium.
  • Eggs: are rich in protein, vitamins A and E, selenium and zinc.
  • Flaxseed: is a source of omega-3 and selenium.
  • Legumes (lentils, chickpeas): are good sources of protein and zinc.
  • Avocados: are rich in healthy fats, vitamins C and E.
  • Extra virgin olive oil: is a source of healthy fats and vitamin E.

It is important to consult your doctor if you are concerned that you are not getting enough of these essential nutrients through your diet to ensure that supplementation does not affect your health in other ways. For example, fish oil is a source of omega-3s, but it may not be recommended if you are taking blood thinners or have a weakened immune system. Also, zinc supplements can interfere with the effectiveness of some antibiotics.

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Essential Nutrients for the Health of People Over 51: Key Vitamins and Minerals

Vitamin A

Food Sources of Vitamin A: Vitamin A can be obtained from foods such as eggs, milk, vegetables (like carrots) and fruits (like mangoes).

  • Recommended Vitamin A Intake for Men Age 51+: Most men age 51 and older should aim for a daily intake of 900 mcg RAE (retinol equivalent).
  • Recommended Vitamin A Intake for Women Age 51+: Most women age 51 and older should aim for a daily intake of 700 mcg RAE (retinol equivalent).

Vitamin B1 (thiamine)

Sources of Vitamin B1 in Foods: Vitamin B1 can be found in foods such as meat, especially pork and fish. It is also present in whole grains, as well as some fortified breads, cereals and pastas.

  • Recommended Intake of Vitamin B1 for Men Age 51+: Most men age 51 and older should aim for a daily intake of 1.2 mg.
  • Recommended Intake of Vitamin B1 for Women Age 51+: Most women age 51 and older should aim for a daily intake of 1.1 mg.

Vitamin B2 (Riboflavin)

Food Sources of Vitamin B2: Vitamin B2 can be found in eggs, organ meats such as liver and kidneys, and lean beef. It can also be found in green vegetables such as asparagus and broccoli.

  • Recommended Intake of Vitamin B2 for Men Age 51+: Most men age 51 and older should aim for a daily intake of 1.3 mg.
  • Recommended Intake of Vitamin B2 for Women Age 51+: Most women age 51 and older should aim for a daily intake of 1.1 mg.

Vitamin B3 (Niacin)

Food Sources of Vitamin B3: Vitamin B3 can be found in some types of nuts, legumes and grains. It is also found in poultry, beef and fish.

  • Recommended Intake of Vitamin B3 for Men Over 51: Most men age 51 and older should aim for a daily intake of 16 mg.
  • Recommended Intake of Vitamin B3 for Women Over 51: Most women age 51 and older should aim for a daily intake of 14 mg.

Vitamin B6

Food Sources of Vitamin B6: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruits (except citrus fruits).

  • Recommended Intake of Vitamin B6 for Men Over 51 Years: Most men age 51 and older should aim for a daily intake of 1.7 mg.
  • Recommended Intake of Vitamin B6 for Women Over 51 Years: Most women aged 51 and over should aim for a daily intake of 1.5 mg.

Vitamin b12

Food Sources of Vitamin B12: Vitamin B12 can be obtained from meat, fish, poultry, milk and fortified breakfast cereals. Some people over age 50 may have difficulty naturally absorbing vitamin B12 from food and may need to take vitamin B12 supplements and consume foods fortified with this vitamin.

  • Recommended Intake of Vitamin B12 for Men Over 51: Most men age 51 and older should aim for a daily intake of 2.4 mcg.
  • Recommended Intake of Vitamin B12 for Women Over 51: Most women age 51 and older should aim for a daily intake of 2.4 mcg.

Food Sources of Vitamin C: Fruits and vegetables are excellent sources of vitamin C. Citrus fruits, tomatoes, and potatoes are examples of foods rich in vitamin C.

  • Recommended Vitamin C Intake for Men Over 51: Most men age 51 and older should aim for a daily intake of 90 mg.
  • Recommended Vitamin C Intake for Women Over 51: Most women age 51 and older should aim for a daily intake of 75 mg.

Calcium

Dietary Sources of Calcium: Calcium is an important mineral for strong bone health and teeth, especially in older people who are at risk of bone loss. You can get calcium from dairy products like milk and other dairy products, some forms of tofu, dark green leafy vegetables, soybeans, canned sardines and canned salmon with bones, as well as foods fortified with calcium.

  • Recommended Calcium Intake for Men Over 51 Years: Men ages 51 to 70 should aim for a daily intake of 1,000 mg of calcium. Men age 71 and older should aim for a daily intake of 1,200 mg of calcium. It is important not to consume more than 2000 mg of calcium per day.
  • Recommended Calcium Intake for Women Age 51+: Women age 51 and older should aim for a daily intake of 1,200 mg of calcium. It is important not to consume more than 2000 mg of calcium per day.

Vitamin D

Food Sources of Vitamin D: You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.

  • Recommended Vitamin D Intake for Men Over 51 Years: If you are between 51 and 70 years old, the recommendation is at least 15 mcg (600 IU) per day, but no more than 100 mcg (4,000 IU). If you are over 70, the recommendation is at least 20 mcg (800 IU), but no more than 100 mcg (4,000 IU).
  • Recommended Vitamin D Intake for Women Over 51 Years: If you are between 51 and 70 years old, the recommendation is at least 15 mcg (600 IU) per day, but no more than 100 mcg (4,000 IU). If you are over 70, the recommendation is at least 20 mcg (800 IU), but no more than 100 mcg (4,000 IU).

Vitamin E

Food Sources of Vitamin E: Vitamin E can be found in nuts such as peanuts and almonds, and also in vegetable oils. In addition, green vegetables such as broccoli and spinach are also sources of vitamin E.

  • Recommended Vitamin E Intake for Men Over 51: Most men age 51 and older should aim for a daily intake of 15 mg of vitamin E.
  • Recommended Vitamin E Intake for Women Over 51: Most women age 51 and older should aim for a daily intake of 15 mg of vitamin E.

Folate

Food Sources of Folate: Folate can be found in vegetables and fruits such as broccoli, Brussels sprouts, spinach and oranges. In addition, nuts, beans and peas are also sources of folate.

  • Recommended Folate Intake for Men Age 51+: Most men age 51 and older should consume 400 mcg DFE (dietary equivalent of folate) per day.
  • Recommended Folate Intake for Women Age 51+: Most women age 51 and older should aim for 400 mcg DFE (dietary equivalent of folate) per day.

Food Sources of Vitamin K: Vitamin K can be found in many foods, including green leafy vegetables such as spinach and kale, as well as some fruits such as blueberries and figs. It can also be found in cheeses, eggs and different types of meat.

  • Recommended Vitamin K Intake for Men Age 51+: Most men age 51 and older should consume 120 mcg of vitamin K per day.
  • Recommended Vitamin K Intake for Women Age 51+: Most women age 51 and older should get 90 mcg of vitamin K per day.

Magnesium

Food Sources: This mineral can be found in foods high in dietary fiber such as green leafy vegetables, whole grains, legumes, nuts and seeds. Breakfast cereals and other fortified foods may also contain added magnesium. In addition, tap, mineral or bottled water can also be a source of magnesium.

  • Recommended Magnesium Intake for Men Over 51 Years: 420 mg per day.
  • Recommended Magnesium Intake for Women Over 51 Years: 320 mg per day.

Potassium

Dietary Sources: Many fruits, vegetables, meats and dairy products are rich in potassium. Foods such as dried apricots, lentils and potatoes are especially good sources of this mineral. Also, adults get potassium from milk, coffee, tea, and other non-alcoholic beverages.

  • Recommended Potassium Intake for Men Over 51 Years: 3,400 mg per day.
  • Recommended Potassium Intake for Women Age 51+: Most women age 51 and older need 2,600 mg per day.

Sodium

Food Sources: Preparing meals at home, using low-processed foods and salt in moderation, allows for better control of sodium intake.

  • Recommended Sodium Intake for Men Age 51+: Men age 51 and older should reduce their sodium intake to 2,300 mg per day. This equals approximately 1 teaspoon of salt and includes sodium added during manufacturing or cooking, as well as at the table during meals. If you have high blood pressure or pre-hypertension, it may be helpful to limit your sodium intake to 1,500 mg per day, which is about 2/3 of a teaspoon of salt.
  • Recommended Sodium Intake for Women Age 51+: Women age 51 and older should reduce their sodium intake to 2,300 mg per day. This equals approximately 1 teaspoon of salt and includes sodium added during manufacturing or cooking, as well as at the table during meals. If you have high blood pressure or pre-hypertension, it may be helpful to limit your sodium intake to 1,500 mg per day, which is about 2/3 of a teaspoon of salt.