Tired of being tired?
You could be suffering from vitamin and mineral deficiency.
Do you wonder why you feel tired, or don’t recover well from illness? It could be that you lack the essential vitamins and minerals your body needs to function properly. As complex and amazing that our bodies are, they cannot produce these necessary nutrients on it’s own. Vitamins and minerals are found in foods and nourish our bodies to help keep us healthy. Keep in mind that it’s best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly.
Vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs. Knowing exactly what vitamins and minerals your body is lacking or exceeding in allows you to give it exactly what it needs. Having the correct amount is important for the body to function properly.
Vitamins have many functions and influence the health of nearly every organ in the body. It is impossible to sustain life without all the essential vitamins. Minerals play a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in food. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Below is a list of interesting facts about the vitamins and minerals we need to stay healthy and keep our bodies functioning properly.
Vitamin A keeps the immune system healthy. It prevents blindness and promotes healthy skin and hair. It is crucial for bone growth and tooth develpoment. Good sources are milk, liver, fish, orange vegetables and fruit.
Deficiency: Night blindness, dry skin, poor bone growth and weak tooth enamel. Major sources are milk, eggs, spinach, carrots and almonds.
Excess intake: Liver damage, headache, abnormal vision and bone pain
Vitamin B is a large family of vitamins which include B1, B2, B6, B9 (Folic Acid), Niacin, Biotin and Pantothenic Acid. They are vital nutrients for cell repair, digestion and metabolic activity. Vitamins B6 and B12 are found in most foods such as whole grains, fish, seafood, poultry, dairy products and leafy green vegetables.
Deficiency: Short breath, dizziness, pale skin and irregular heart beats
Excess intake: Liver problems. numbness in feet and hand
Vitamin C is known to reduce cholesterol levels and helps to regulate blood pressure. It resists infection in your body and is important in immune system function. The main sources for vitamin C are found in fish, oranges, tomatoes, lemon, spinach, onions and broccoli.
Deficiency: Nosebleeds, swollen gums and weakness
Excess intake: Upset stomach and kidney stones
Vitamin D, also known as the sunshine vitamin, is produced naturally by the body when exposed to sunshine, therefore we do not need to obtain it from our diets. Our bodies need vitamin D because it absorbs calcium which is essential for the development of strong bones and teeth. Direct sunlight, spinach and vegetables are all sources of vitamin D.
Excess intake: Irreversal damage to kidneys and heart, muscle weakness and high blood pressure
Vitamin E promotes formation of red blood cells and prevents appearance of wrinkles. Preventions external damage to the lungs by air pollutants, prostate cancer and heart disease. Helps maintain the tissues in your eyes, skin and liver. Foods rich in Vitamin E are whole grains, leafy green vegetables, sardines, egg yolks, nuts and seeds.
Deficiency: Loss of balance and anemia
Excess intake: Blood-clotting problems
Vitamin K is important for the function of blood clotting in the body. It is also linked to preventing Alzheimers disease in the elderly. It regulates blood calcium levels and activates at least 3 proteins involved in bone health. Vitamin K is found in dairy products, leafy green vegetables and soybean oil.
Deficiency: Bruise and bleed easily, prolonged blood clotting. However, these symptoms are limited to people that have liver problems and are very rare.
Excess intake: Some forms of vitamin K can cause anemia. Again this is extremely rare.
Calcium is important for making our bones and teeth strong and for maintaining healthy gums. It is also essential for the nervous system. Milk, fish, seafood, almonds and green leafy vegetables are good sources for calcium.
Excess intake: Tiredness, loss of appetite, upset stomach
Iron is the most important component of blood. It is used in the production of hemoglobin, which carries oxygen throughout the body. Without iron, the tissues, muscles, and other systems do not receive adequate oxygen, and thus cannot function properly. Good sources of iron are spinach, beans, eggs, dried fruits and whole breads.
Dificiency: Fatigue, difficulty in breathing and anemia
Excess intake: Hemochromatosis
Magnesium is required for proper relaxation and contraction of muscles and for proper functioning of certain enzymes. Food sources include dark green vegetables, apples, bananas, milk products and meat
Deficiency: Fatigue, irritability, insomnia and poor memory
Excess intake: Nausea, vomiting, low blood pressure and slow heart rate
Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It is also an important nutrient in building strong teeth and bones. Some health conditions such as diabetes, starvation, and alcoholism can cause levels of phosphorus in the body to fall. Good sources include milk, fish, eggs, apples and carrots
Deficiency: Painful bones and fatigue
Excess intake: Kidney damage and Osteoporosis
Potassium is necessary for building a healthy nervous system. It regulates nerve impulses, heartbeat and blood pressure. Fish, meat, whole grain cereals, fruits and vegetables are good sources of potassium.
Deficiency: Muscle weakness, irregular heartbeat and fatigue
Excess intake: Weakness and irregular heartbeat
Zinc is useful for the body in many ways and carries out various functions, such as cell growth and division, and metabolism of proteins, carbohydrates, and energy. It also helps in curing skin problems such as acne, boils, and also sore throat. If the proportion of zinc in the body is low, it can become a major cause for genetic disorders such as dwarfism. Other indications of low zinc are skin problems such as acne, weight loss, diarrhea, emotional instability, joint pain and hair loss. Food sources include oysters, lean beef, seafood, lima beans, nuts, poultry and dairy products.
Deficiency: Genetic disorders, skin problems, weight loss, diarrhea, emotional instability, joint pain and hair loss
Excess intake: Nausea, vomiting, epigastric pain, lethargy and fatigue