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Vitamin Supplements Fact Sheet
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Vitamins

• Vitamins are a group of substances that are
  essential for normal cell function, growth, and
  development.There are 13 essential vitamins,
  meaning they are needed for the body to function.
  They are
• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Biotin
• Vitamin B6
• Vitamin B12

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Vitamin Categories

• Fat-soluble vitamins are stored in the body's
  fatty tissue. The four fat-soluble vitamins are
  vitamins A, D, E, and K.
• There are nine water-soluble vitamins. The body
  must use water-soluble vitamins right away. Any
  left over water-soluble vitamins leave the body
  through the urine. Vitamin B12 is the only
  water-soluble vitamin that can be stored in the
  liver for many years.
• Vitamin C it helps in strengthening your gums
  and muscles. Vitamin C found in citrus fruits
  like oranges, also aids in healing wounds. It
  enables you to overcome infections. Foods rich in
  vitamin C, apart from citrus fruits are
  tomatoes, broccoli, cabbage and strawberries etc.

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Types of Vitamin

• Vitamin A Vitamin A has many important functions
  in your body. It helps regulate your immune
  system, helps form and maintain healthy teeth,
  skin, and tissue, it produces the pigments in the
  retina of the eye, and promotes good vision.
• Vitamins B Vitamin B is a list of multiple
  vitamins like B1, B2, B6, B12, niacin, folic
  acid, biotin, and pantothenic acid. Vitamin B
  aids in generating energy that the body utilizes
  to carry out its activities.
• Vitamin B also participates actively in making
  red blood cells that carry oxygen to different
  parts of your body. Rich sources of vitamin B
  include whole grains, such as wheat and oats,
  fish and seafood, leafy green vegetables, dairy
  products like milk and yogurt, beans and peas
  etc.

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Types of Vitamin
Vitamin C it helps in strengthening your gums
and muscles. Vitamin C found in citrus fruits
like oranges, also aids in healing wounds. It
enables you to overcome infections. Foods rich in
vitamin C, apart from citrus fruits are
tomatoes, broccoli, cabbage and strawberries
etc. Vitamin D it works towards strengthening
your bones and teeth. It also aids in absorbing
the calcium required by the body. Foods rich in
vitamin D are fish, egg yolk, milk and other
dairy products etc. Vitamin E It takes care
of your lungs and also aids in formation of red
blood cells. Good sources of vitamin E are whole
grains, such as wheat and oats, leafy green
vegetables, egg yolks, nuts etc. Vitamin K
vitamin K helps in the maintenance of normal
levels of the blood clotting proteins. Good
sources of vitamin K are leafy green vegetables,
dairy products, like milk and yogurt, pork etc.
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Benifits of Vitamin

• Vitamins A, C and E help prevent cancer as they
  act as antioxidants. You can buy vitamin
  supplements online from a reputable vendor.
• Vitamin A is beneficial for reproduction, normal
  vision and immune function.
• Cognitive function can be enhanced by Vitamin C
  and E. They can also diminish the danger of
  dementia.
• Vitamin B may help you get rid of the danger of
  strokes and heart disease.
• Mineral supplements boost your energy levels.
  They also promote growth and help in maintaining
  soft and hard tissue.
• Omega-3 fatty acids that are obtained from fish
  may help people who are suffering from heart
  disease.

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Supplements

• Supplement is something added to complete a
  whole or to make up for something that is
  missing. Several different kinds of calcium
  compounds are used in calcium supplements.
• Each compound contains varying amounts of the
  mineral calcium referred to as elemental
  calcium. Common calcium supplements may be
  labeled as
• Calcium carbonate (40 percent elemental
  calcium)
• Calcium citrate (21 percent elemental calcium)
• Calcium gluconate (9 percent elemental calcium)
• Calcium lactate (13 percent elemental calcium)

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How to choose the suitable supplements

• Include the Basics- A good vitamin supplement
  should include all of the basic minerals and
  vitamins, such as Vitamin A, B, C, D, E and K. It
  should also contain magnesium, calcium, zinc,
  iodine and mineral iron.
• Recommended Daily Allowance (RDA) The RDA
  level should be provided by each supplement along
  with the recommended, best usage practices.
• Avoid Excessive RDA- We should make sure that
  the supplements do not contain excess RDA.
  Extras-Various supplements provide an excellent
  range of nutrients. Search for a supplement that
  offers extras such as antioxidants. You should
  check other nutrients like protein, enzymes and
  amino acids.
• Customer Reviews-You can read customers reviews
  and feedback on online health portals. They will
  provide you an insight about the quality of the
  product and how effective they are for consumers.
  You should look for the positively rated
  products.

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Essential diet for a Good Health?

• Protein- for developing or maintaining a
  muscular structure
• Healthy Fats
• Fitness of Bones
• Iron Requirement
• Protein

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Protein- for developing or maintaining a muscular
structure

• Protein is an essential ingredient, especially
  for building muscles, tissues and for repairing
  muscles after a grilling schedule. The best way
  to calculate the amount of protein required by a
  teen gymnast is to multiply her weight in pounds
  by0.85 and divide it by 0.22.
• Healthy Fats
• Fats are essential for building body cells, for
  protecting organs and to aid in vitamin
  absorption. It is important that theres 20-25
  percent calorie intake from fats.
• Fitness of Bones
• A gymnast at least requires 1,300 mg of Calcium
  and 15 micrograms of Vitamin D. It helps in
  making bones stronger, which further helps
  gymnasts in their performance and prevents bone
  fractures.
• Iron Requirement
• A teenage gymnasts diet must consist of 15 mg of
  Iron. Essential for oxygen transfer, it strongly
  affects the body of a gymnast.

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Plot No. 55, Sector-37, Udyog Vihar
Phase-VI Gurgaon-122001 Haryana India
Customer Helpline 0124-4061234
contact_at_guardianlifecare.com
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