Friday, July 18, 2008

Best Vitamins to fight the effects of Aging

Unfortunately we all have to get older, even though i will never admit it. And its very hard to get all the nutrients we need on a daily basis from foods, so supplementing with some key vitamins is necessary to fill the gaps.

Here is a list of vitamins that will help you combat age.

Vitamin D
This by far has to be one of the most overlooked vitamin, especially for women. If you want to have healthy bones and help prevent Osteoporosis Osteoporosis itself has no specific symptoms, its main consequence is the increased risk of bone fractures

Vitamin D allows the body to utilize calcium and phosphorus, the average dosage for adults is 500 - 1000 IU a day.

Foods containing vitamin D include- all dairy products especially milk, and the best source is the Sun. But there is a slight catch you need to expose as much of your body as possible and limit your exposure to around 20 minutes a day.

Vitamin E

This is one of the best vitamins for energy and anti aging because it helps oxygen to reach all the cells of your body. The daily average dose for adults is 200- 1200 IU a day.

Vitamin C

Most people know to take vitamin C when they are sick, but it also can lower cholesterol, decrease blood clots,help wounds to heal. But most important it helps speed your recover from the stress you put on your body, most bodybuilders take high amounts to help them recover from their workouts. The average dose for adults is from 500 mg to 2g.

Foods containing vitamin C- all citrus fruits, potatoes, tomatoes, leafy vegetables,berries, cauliflower.

Vitamin B6 and B12

B6 helps the body consume fats and proteins, it is crucial to the function of the nervous and circulatory systems.

Foods containing vitamin B6- Eggs, cheese, milk,beef, bran,cantaloupe, wheat germ.

B12 this helps the body use proteins and carbohydrates. It can also increase energy, and improve memory,concentration. The daily dose for most adults is 2.5 mcg.

Foods containing B12- milk, cheese, eggs, meat.

Most multi vitamins contain a B complex, but you can also get a B complex vitamin on its own.

Vitamin A

This is important for stimulating bone growth and strengthening teeth, fingernails, toenails,and hair follicles. It keeps skin healthy promotes good eyesight. The recommended daily dosage for adults is 5000 IU weekly.

Foods containing Vitamin A- milk and other dairy products, eggs, green vegetables, yellow fruits.

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