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| Vitamins & Minerals |
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| Vitamins & Minerals |
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If viewing this page with Google Chrome you can search for a symptom by hitting Ctrl F |
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Vitamins -
Fat Soluable ( Needs fat to digest - Eat with or after a meal) |
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Vitamin A (beta carotene)
Deficiency
Night blindness. Rods in the eyes need
Vitamin A
Function
Aids in the detoxification of body’s tissues
and organs
May help to lower
cholesterol by raising levels of
hormones produced
Foods Containing Vitamin A
700 mcg per day for men and women,
Supplements Vitamin A |
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Vitamin D
The Sun Is Your Best Source of Vitamin
D
When your skin is exposed to sunlight,
it makes vitamin D from cholesterol.
The sun's ultraviolet B (UVB) rays
hit cholesterol in the skin cells, providing
the energy for vitamin D synthesis to
occur.
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Vitamin E
Symptoms of Deficiency
Vitamin E
needs some fat for the digestive system
to absorb it. Vitamin E deficiency can cause
nerve and muscle damage that results
in loss of feeling in the arms and legs,
loss of body movement control, muscle weakness,
and vision problems. Another sign of
deficiency is a weakened immune system.
Vitamin E deficiency may cause disorientation
and vision problems. Low levels of vitamin E
can lead to: Muscle weakness: Vitamin
E is essential to the central nervous
system. It is among the body's main
antioxidants, and a deficiency results in
oxidative stress, which can lead to muscle
weakness
Food sources of Vitamin E
Foods high in vitamin E include sunflower seeds,
almonds, spinach, avocados, squash,
kiwifruit, trout, shrimp, olive oil, wheat
germ oil, and broccoli.
Recommended Daily Allowance
The current Daily Value (DV) for vitamin E
is 15mg |
Supplements Nutrilite Lecithin E |
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Vitamin K
Symptoms of Deficiency
Vitamin K deficiency in
adults is rare but does occur in infants.
The main symptom of a vitamin K
deficiency is excessive bleeding caused
by an inability to form blood clots. In this
article, we look at the function of vitamin
K in the body, as well as the symptoms
and treatments for a vitamin K deficiency
Foods
Fruits
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Vitamins Water
Soluble - Needs water to digest
NB Taking the B
range out of balance can create toxic
events. Best supplement with a
B1 Thiamine
Deficiency Symptoms
When you don't get enough thiamine, you may
first have nausea, vomiting, loss of
appetite, fatigue and difficulty
concentrating. ... If thiamine deficiency is
severe, serious problems can result
including loss of hearing, permanent nerve
damage, coma, permanent brain damage, heart
damage, liver damage, and death.
Function
Vitamin B1,
thiamin, or thiamine, enables the body to
use carbohydrates as energy. It is essential
for glucose metabolism, and it plays a key
role in nerve, muscle, and heart function.
... Water-soluble vitamins are
carried through the bloodstream.
Whatever the body does not use is
eliminated in urine.
Food Sources
There are many natural ways to add
thiamine-rich foods to an everyday
diet. Food sources of thiamine
include beef, liver, dried milk, nuts, oats,
oranges, pork, eggs, seeds, legumes, peas
and yeast. Foods are also fortified
with thiamine
B2 Riboflavin
Deficiency Symptoms
include sore throat, redness and swelling
of the lining of the mouth and throat,
cracks or sores on the outsides of the lips
and at the corners of the mouth,
inflammation and redness of the tongue, and
a moist, scaly skin inflammation.
Function
Vitamin B2 helps your body with many things,
including turning food into energy and
making red blood cells.
Food Sources
Food sources of vitamin B2 include milk,
breads, fortified cereals, almonds,
asparagus, dark meat chicken, and cooked
beef.
Symptoms of deficiency
The symptoms of the late stage of severe vitamin
B3 (niacin) deficiency ─ a
disease called 'pellagra' ─ include
inflammation of the skin (dermatitis),
vomiting, diarrhea, headache, fatigue, and
memory loss. If untreated, pellagra is
ultimately fatal
Function
Niacin, also known as vitamin B3, is
an important nutrient. In fact, every part
of your body needs it to function properly.
As a supplement, niacin may help lower
cholesterol, ease arthritis and boost brain function,
among other benefits. However, it can also
cause serious side effects if you take large
doses.
Foods
Good sources of vitamin B3 (niacin)
include yeast, meat, poultry, red fish
(e.g., tuna, salmon), cereals, legumes, and
seeds. Milk, green leafy vegetables, coffee,
and tea also provide some niacin
B5 Pantothenic Acid
Symptoms of Deficiency
Function
It's necessary for making blood cells, and
it helps you convert the food you eat into
energy. Vitamin B5 is one of eight B
vitamins. All B vitamins help you convert
the protein, carbohydrates, and fats you eat
into energy.
Foods
Vitamin B5 (pantothenic acid) is
available in a variety of foods, usually
present as coenzyme A (CoA) or
phosphopantetheine (20). Liver and kidney,
yeast, egg yolk, broccoli, peanuts, fish,
shellfish, chicken, milk, yogurt, legumes,
mushrooms, avocado, and sweet potatoes are
good sources of vitamin B5
Whole grains are major sources of
pantothenic acid, but processing and
refining grains may result in a 35% to 75%
loss
B6 Pyrodoxine
Symptoms of Deficiency
Function
It helps the body make the hormones
serotonin (which regulates mood) and
norepinephrine (which helps your body cope
with stress). Vitamin B6 also helps
the body make melatonin, which is
important in helping regulate your internal
clock and your sleep
Foods
Pork
1.4mg a day for men
B7 Biotin
Symptoms of Deficiency
Signs of overt biotin deficiency include hair
loss and a characteristic scaly red rash
in the face (around the eyes, nose, mouth),
and in the genital area. Neurologic symptoms
in adults have included depression, lethargy,
hallucination, numbness and tingling of the
extremities, and ataxia
Biotin deficiency
can cause thinning hair and loss of body
hair; a rash around the eyes, nose, mouth,
and anal area; pinkeye; high levels of acid
in the blood and urine; seizures; skin
infection; brittle nails; and nervous system
disorders
Function
Biotin is needed in very small amounts to
help the body break down fat.
Biotin is also found in a wide range of
foods, but only at very low levels.
Foods
Recommended Daily Allowance
300 micrograms daily.
B9 Folic Acid
Symptoms of Deficiency
Vitamin B9, also called folate or
folic acid, is one of 8 B vitamins. All B
vitamins help the body convert food
(carbohydrates) into fuel (glucose), which
is used to produce energy. These B vitamins,
often referred to as B-complex vitamins,
also help the body use fats and protein.
Foods
Symptoms of Deficiency
Function
Vitamin B-12 is crucial to the normal
function of the brain and the nervous
system. It is also involved in the formation
of red blood cells and helps to create and
regulate DNA. The metabolism of every cell
in the body depends on vitamin B-12,
as it plays a part in the synthesis of fatty
acids and energy production.
Foods
Recommended daily Allowance – UK Public
Health
Vitamin C
Deficiency
Symptoms
Function
A lack of vitamin C will also affect
the immune system, absorption of iron,
metabolism of cholesterol and other function
Foods that contain Vitamin C
How much should you get per day?
Supplements
Minerals
Zinc
Deficiency Symptoms
Impaired Immune System,
Foods That Contain Zinc
How much should you get per day?
8 milligrams (mg) a day for women and
11 mg a day for men
Supplementation
One stick provides 10 mg of zinc; Zinc contributes
to the normal function of the immune system;
How much should you get per day
10 mg of zinc; Zinc contributes
to the normal function of the immune system;
Lecithin
Symptoms of Deficiency
Lecithin is
a fat that is essential in the cells of the
body. It can be found in many foods,
including soybeans and egg yolks. Lecithin is
taken as a medicine and is also used in the
manufacturing of medicines. Lecithin is
used for treating memory disorders such as
dementia and Alzheimer's disease.
Foods that contain Lecithin
Supplimentation
Vitamin E
Known to
Stabilise cell membranes
Function
As a fat-soluble nutrient, vitamin E
functions mainly as an antioxidant,
which means it helps protect cells from
damage caused by unstable molecules called
free radicals.
Omega 3
Deficiency Symptoms
Function
Omega-3 fish
oil contains both docosahexaenoic acid (DHA)
and eicosapentaenoic acid (EPA). Omega-3 fatty
acids are essential nutrients that are
important in preventing and managing heart
disease. Findings show omega-3 fatty
acids may help to: Lower blood pressure
Foods Containing Omega 3
Supplementation
Calcium
Deficiency
symptoms
Function
Calcium and its Role in Human Body.
Calcium is very essential in muscle
contraction, oocyte activation, building
strong bones and teeth, blood clotting,
nerve impulse, transmission, regulating
heart beat and fluid balance within cells.
Calcium Rich Foods
.How
Much per day.
1000mg per day ideally from your diet
Supplementation
Magnesium
Deficiency Symptoms
Magnesium is needed for more than 300
biochemical reactions in the body. It
helps to maintain normal nerve and muscle
function, supports a healthy immune system,
keeps the heartbeat steady, and helps bones
remain strong. It
also helps adjust blood glucose levels.
It aids in the production of energy and protein
Magnesium Rich Foods
Fruits high
in magnesium include dried figs,
avocados, guavas, bananas, kiwi fruit,
papayas, blackberries, raspberries,
cantaloupes, and grapefruit.
Daily needs
Men should generally consume 400 to 420
milligrams (mg) of magnesium daily.
Healthy adult women should consume 310 to
320 mg daily.
Supplementation
Eye Health
Common Issues
Adding high-quality supplements will
accelerate that outcome and further reduce the
risk of cataracts, glaucoma, eye floaters,
retinopathy and optic neuritis. ... Bilberry:
Protects the retina and improves night
vision; reduces cataracts, macular
degeneration, and glaucoma.
Bilberry or Blueberry can be bought in
vegetable shops . Ripe blueberries are sweet
and can be added to smoothies
Supplementation
Nutrilite Billberry and Lutein
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