Eating right food or balanced diet provides both macro and micronutrients to the body. Our body needs macronutrients in larger quantities and hence one needs to consume food rich minerals and vitamins. Vitamin deficiency can lead to health conditions.
Vitamin C is essential for immunity and also plays an important role in absorption of iron. Proper levels of vitamin C are necessary for normal functioning of the body. Vitamin C can be naturally found in all citrus fruits and berries. Synthetic supplements are available over-the-counter as capsules. The recommended dosage for men is 90 mg per day.
Vitamin B2 is also called as riboflavin which is very essential for proper functioning of the nervous system. It helps convert food into energy, gives good eye-sight and glowing skin. Dairy products such milk, yoghurt, eggs, leafy vegetables and fish are good sources of riboflavin. They are also available as tablets 1.3 mg is recommended daily dosage for men. It can be consumed in the form of B complex capsules in consultation with doctor.
Vitamin A is well known for aiding good vision. Foods rich in vitamin A are whole milk, eggs and meat also available in green leafy vegetables, dry fruits, red colored fruits and vegetables. 900 micrograms is the recommended daily dosage for men when taken as a synthetic supplement.
Vitamin D is vital for the absorption of calcium in our body. It is also involved in neural transmission and contraction of muscles. It is produced in the body when exposed to sunlight. It is found in fish oils and dairy products. On average, men need about 15 micrograms of vitamin D per day.
Vitamin K is also called as the blood clotting vitamin. It helps in healing wounds and cuts which is very essential to prevent a person from bleeding to death. The best source of vitamin K is green leafy vegetables. Men require a daily dosage of 75 micrograms per day to prevent deficiency.