Vitamin Deficiency
Important Vitamins:
- Pantothenic acid for the brain.
- Vitamin D for the bones.
- Vitamin B12 for the blood.
- Vitamin A for the heart and circulation.
- Thiamin for the muscles.
Every cell in the body relies on a sufficient supply of vitamins to do its metabolic work. Vitamins perform many functions, they promote blood formation and healthy skin, hair and vision, as well as the maintainability of nerves and muscles. Most vitamins must be obtained from foods or supplements because the body cannot produce them.
Vitamin deficiencies are common to many groups of people: dieters, pregnant or nursing women, the elderly, people under stress, and those taking medications (such as cortisone or antibiotics). Cigarettes, coffee, alcohol and birth control pills all rob the body of vitamins. The first signs of a vitamin deficiency are fatigue, irritability and anxiety. Over time, the immune system will weaken.
Recent research suggests that some vitamins can help prevent certain disorders. (e.g. cancer, cataracts, arthritis and heart disease)
Preserving Vitamins:
A healthy diet of fruits, grains and vegetables are necessary to avoid vitamin deficiency. It could take weeks or months of intake below recommended levels to show signs. Air, light, long storage, and overcooking vegetables diminish vitamins.
- Buy fresh grown produce.
- Frozen fruit, over canned vegetables have more nutrition.
- Don’t buy precut produce. Wash and cut fruits and vegetables just before serving.
- Eat skins on apples and pears.
- Choose organic fruit.
- Steam, rather than boil vegetables.
Fat-soluble vitamins:
To increase fat-soluble vitamins, cook with olive oil.
| Vitamin | Functions | RDI | Supplied by |
| A | Healthy skin; heart | 5000 IU | 1 medium carrot |
| D | Bone formation | 300 IU | 3 ½ oz. avocado |
| E | Cell protection | 30 IU | 1 tbsp; wheat germ oil |
| K | Blood circulation | 80 mcg. | ¼ cup parsley |
Water-soluble vitamins:
Water-soluble vitamins are not stored by the body, a daily dose of them are listed below.
| Vitamin | Functions | RDI | Supplied by |
| B6 | Strengthens nerves | 2 mg | 2 large bananas |
| B12 | For red blood cells | 3 mg | 3 ½ oz. salmon |
| C | For immune system, wound healing, cell protection | 60 mg | 2 cups fresh raspberries |
| Folic Acid | For cell formation, fights heart disease, birth defects | 450 mg. | 2 cups asparagus |
| Niacin | For energy metabolism | 20 mg. | 5 oz. chicken breast |
| Pantothenic acid | For the central nervous system | 10 mg. | 10 cups skim milk |
| Riboflavin | Fights fatigue | 1.7 mg. | 3 cups nonfat yogurt |
| Thiamin | Strengthens muscles, heart, nerves | 1.5 mg. | 5 oz. pork loin |
Multivitamin Preparation:
Not a substitute for a healthy diet, a multivitamin that supplies no more than the reference Daily for each nutrient can provide extra insurance. Except for vitamin E, which may be safely taken in dosages upto 400 IU by people not using anticoagulant drugs, taking supplements of individual vitamins is generally not a good idea, because sometimes very high doses are harmful.
Antioxidant power:
Beta-carotene (found in dark green vegetables and orange fruits and vegetables), vitamin C (found in citrus fruits and broccoli) and vitamin E (found in nuts, vegetable oil and dark leafy greens) are all natural antioxidants. These substances help neutralize free radicals, which in turn help prevent accelerated aging and fight disease, such as cancer and heart disease.
Vitamin-rich cocktails:
The best source of vitamins are raw fruits and vegetables. Use a juicer to make the cocktails below.
To boost the immune system
2 carrots, ½ lemon, 1 stalk celery, ½ red beet, 1 handful wheatgrass
To guard against cancer
3 carrots, ½ apple, 1 handful broccoli florets
To renew cells and fight the aging processes
3 carrots, 1 handful spinach, 1 orange, 1 tsp. olive oil
To improve vision
1 apple, 1 kiwifruit, 1 handful mache, 1 tsp. olive oil
Tips: Smoking destroys vitamin C, 100 mg a day is needed to supply this amount. Excessive caffeine can also lead to a vitamin deficiency.
References:
- The Complete Guide To Natural Healing
Note: Consult with a Physician if you are seeking medical remedies. The information is not intended as medical advice. PagansWorld.org is not liable for the misuse of the information listed above.
Thanks for stopping by! Well wishes to you all and have a great day!
Lisa
Tags: Herbs, Vitamin Deficiency
