The problems of iron deficiency and Iron deficiency treatment

The problems of iron deficiency and Iron deficiency treatment

The problems of iron deficiency and Iron deficiency treatment

The problems of iron deficiency and Iron deficiency treatment

 

The problems of iron deficiency and Iron deficiency treatment are covered here in this section, It is a common ailment but needs treatment, It will lead to more serious complications so have a look and I hope this will help you out, Some common problems are defined below..

Sleepiness

Iron deficiency anaemia can make you feel weary and lacking in vitality.

This might result in you being less dynamic at work, and you might find it hard to stay alert or not feel able to work out frequently.

Increased threat of infections

The problems of iron deficiency and Iron deficiency treatment are important for your well being..

Study has shown iron deficiency anaemia can upset your immune system – the body’s normal defence system. This rises your vulnerability to infection.

Heart and lung difficulties

Adults with severe anaemia could be at risk of increasing problems that affect their heart or lungs.

For instance, you may develop tachycardia, which is an unusually fast heartbeat, or heart failure, where the heart fails to drive enough blood round your body at the right pressure.

The problems of iron deficiency and Iron deficiency treatment are a must if you are expecting a child..

Pregnancy difficulties

Expectant women with severe anaemia have an amplified risk of developing problems, particularly during and after birth.

They may also develop postnatal depression, which certain women experience after having a baby.

Exploration suggests offspring born to mothers who have untreated anaemia are more probable to:

  • be born prematurely – before the 37th week of pregnancy
  • have a low birth weight
  • have problems with iron levels themselves
  • do less well in mental ability tests

Restless legs syndrome

Certain circumstances of restless legs syndrome are thought to be triggered by iron deficiency anaemia. Consultants often refer to this as secondary restless legs syndrome.

Restless legs syndrome is a common disorder that affects the nervous system, and causes an irresistible impulse to move the legs. It also causes an nasty feeling in the feet, calves and thighs.

Restless legs syndrome triggered by iron deficiency anaemia can generally be treated with iron supplements.

Here is another article I put together on  13 Essential Vitamins

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7 Nutrient Deficiencies That Are Incredibly Common

7 Nutrient Deficiencies That Are Incredibly Common

7 Nutrient Deficiencies That Are Incredibly Common

7 Nutrient Deficiencies That Are Incredibly Common

7 Nutrient Deficiencies That Are Incredibly Common, And these can cause us some severe health problems, I have put a list of them here to read for you,After recently finding that I suffer with vitamin B12 deficiency, i wanted to make people aware of this issue and others,

Also I have done another post on what is said to be the 13 Essential Vitamins that we require . ENJOY ..

 

Various nutrients are unquestionably vital for good health.

It is possible to get most of them from a sensible, real food-based diet.

However, the classic modern diet lacks several very vital nutrients.

This editorial lists 7 nutrient deficiencies that are extremely common.

  1. Iron Deficiency

Iron is an a vital mineral.

It is a main element of red blood cells, where it binds with haemoglobin and carries oxygen to cells.

There are essentially two sorts of dietary iron:

  • Heme iron: This kind of iron is very well absorbed. It can only found in animal foods, and red meat contains predominantly high amounts.
  • Non-heme iron: This sort of iron is more common, and is found in both animal and plant foods. It is not absorbed as straightforwardly as heme iron.

Iron deficiency is perhaps one of the most common nutrient deficiencies in the world, touching more than 25% of individuals globally.

This figure increases to 47% in infant children. Unless they are given iron-rich, or iron-fortified foods, they are most probable to lack iron.

30% of menstruating females may be lacking as well, owing to monthly blood loss. Up to 42% of young expectant women may likewise suffer from iron insufficiency.

Furthermore, vegetarians and vegans have a bigger danger of deficiency. They ingest only non-heme iron, which is not absorbed as well as heme iron.

The greatest public concern of iron deficiency is Anemia. The amount of red blood cells is reduced, and the blood becomes less capable to transport oxygen all over the body.

Signs usually include fatigue, feebleness, weakened immune system and impaired brain function

7 Nutrient Deficiencies That Are Incredibly Common

The best nutritional sources of heme iron include:

  • Red meat: 3 ounces (85 g) of ground beef provides almost 30% of the RDI.
  • Organ meat: One slice of liver (81 g) provides more than 50% of the RDI.
  • Shellfish, such as clams, mussels and oysters: 3 ounces (85 g) of cooked oysters provide roughly 50% of the RDI.
  • Canned sardines: One 3.75 ounce can (106 g) provides 34% of the RDI.

The greatest dietary sources of non-heme iron comprise:

  • Beans: Half a cup of cooked kidney beans (3 ounces or 85 g) provides 33% of the RDI.
  • Seeds, such as pumpkin, sesame and squash seeds: One ounce (28 g) of roasted pumpkin and squash seeds offer 11% of the RDI.
  • Broccoli, kale and spinach: One ounce (28 g) of fresh kale provides 5.5% of the RDI.

Nevertheless, you should never supplement iron unless you truly need it. Too much iron can be very damaging.

Also, vitamin C can improve the absorption of iron. Eating vitamin C-rich foodstuffs like oranges, kale and bell peppers along with iron-rich foods can help exploit iron absorption.

Conclusion: Iron deficiency is very common, particularly among young females, youngsters and vegetarians. It may cause anemia, fatigue, weakness, weakened immune system and impaired brain function.

7 Nutrient Deficiencies That Are Incredibly Common, These are all so important for us..

  1. Iodine Deficiency

Iodine is a crucial mineral for regular thyroid function and the making of thyroid hormones.

Thyroid hormones are involved in numerous processes in the body, such as development, brain development and bone conservation. They also control the metabolic speed.

Iodine deficiency is one of the most mutual nutrient deficiencies in the world. It affects nearly one-third of the world’s inhabitants.

The most common indication of iodine deficiency is an bloated thyroid gland, also known as goiter. It may likewise cause an upsurge in heart rate, shortness of breath and weight increase.

Severe iodine deficiency may too cause severe adverse effects, particularly in youngsters. These comprise mental retardation and developmental abnormalities.

There are several good dietary sources of iodine:

  • Seaweed: Only 1 g of kelp contains 460–1000% of the RDI.
  • Fish: 3 ounces (85 g) of baked cod provide 66% of the RDI.
  • Dairy: One cup of plain yogurt provides about 50% of the RDI.
  • Eggs: One large egg provides 16% of the RDI.

Nevertheless, keep in mind that these quantities can differ significantly. Iodine is found typically in the soil and the sea, so if the earth is iodine-poor then the foodstuff developing in it will be low in iodine as well.

Certain countries have responded to iodine scarcity by adding it to salt, which has effectively reduced the severity of the problem.

Conclusion: Iodine is one of the most common nutrient deficiencies in the world. It might cause broadening of the thyroid gland. Severe iodine deficiency can cause mental retardation and developmental irregularities in youngsters.

7 Nutrient Deficiencies That Are Incredibly Common and it is amazing that a lot us don’t even know we are !!

  1. Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin that works like a steroid hormone in the human body.

It journeys through the blood and into cells, telling them to turn genes on or off.

Virtually all cells in the body has a receptor for vitamin D.

Vitamin D is made out of cholesterol in the skin when it is exposed to sunshine. So individuals who live far away from the equator are extremely likely to be lacking in vitamin D, since they have less exposure to the sun.

In the US, around 42% of the general public may be vitamin D deficient. This quantity rises to around 74% in people in their senior years, and some 82% in individuals with dark skin, subsequently their skin produces a smaller amount of vitamin D in response to sunshine

Vitamin D deficiency is not typically noticeable. The indications are subtle and may grow over years or decades

Grownups who are lacking in vitamin D may experience muscle feebleness, weak bone structure and a amplified risk of breakages. In youngsters, it may cause growing delays and soft bones.

Furthermore, vitamin D deficiency may show a role in reduced resistant function and a bigger risk of cancer.

Unfortunately, very few foods comprise substantial amounts of this vitamin.

The best dietary sources of vitamin D are the following

  • Cod liver oil: A single tablespoon contains 227% of the RDI.
  • Fatty fish, such as salmon, mackerel, sardines or trout: A small, 3-ounce serving of cooked salmon (85 g) contains 75% of the RDI.
  • Egg yolks: One large egg yolk contains 7% of the RDI.

Individuals who are truly lacking in vitamin D may want to take a supplement or increase their sun exposure. It is very hard to get adequate quantities through diet alone

Conclusion: Vitamin D deficiency is very common. Indications include muscle weakness, bone loss, a bigger risk of breaks and soft bones in youngsters. It is very hard to get adequate quantities from diet alone.

7 Nutrient Deficiencies That Are Incredibly Common, “I suffered with this and no idea until I had a blood test”

  1. Vitamin B12 Deficiency

Vitamin B12, also known as cobalamin, is a water-soluble vitamin.

It is vital for blood development, as well as for brain and nerve function.

All cells in your body requires B12 to function normally, but the body is incapable to produce it. Consequently, we must get it from food or supplements.

Vitamin B12 is only found in animal foods (with the exception of nori seaweed and tempeh. Hence, people who do not eat animal foodstuffs are at an bigger risk of deficiency.

Investigation’s have shown that vegetarians and vegans are extremely likely to be deficient in vitamin B12. Some numbers go as high as 80–90%.

More than 20% of aging individuals may also be deficient in vitamin B12, since absorption drops with age.

The absorption of vitamin B12 is more intricate than the absorption of other vitamins, because it needs help from a protein known as intrinsic factor.

Certain individuals are missing in this protein, and may consequently need B12 injections or higher doses of supplements.

One common symptom of vitamin B12 deficiency is megaloblastic anemia, which is a blood complaint that expands the red blood cells.

Other signs include reduced brain function and elevated homocysteine levels, which is a risk factor for several diseases.

Dietary sources of vitamin B12 include:

  • Shellfish, especially clams and oysters: A 3-ounce (85 g) portion of cooked clams delivers 1400% of the RDI.
  • Organ meat: One 2-ounce slice (60 grams) of liver provides more than 1000% of the RDI.
  • Meat: A small, 6-ounce beef steak (170 grams) provides 150% the RDI.
  • Eggs: Each whole egg offers about 6% of the RDI.
  • Milk products: One cup of whole milk provides about 18% of the RDI.

Big quantities of B12 are not considered dangerous, because it is often poorly absorbed and excess amounts are ejected via urine.

Conclusion: Vitamin B12 deficiency is very common, particularly in vegetarians and the elderly. The most common indicators comprise a blood disorder, impaired brain function and homocysteine elevated levels.

7 Nutrient Deficiencies That Are Incredibly Common and if they go untreated it can cause us some serious health problems !!

  1. Calcium Deficiency

Calcium is crucial for all cell. It mineralizes bone and teeth, particularly during times of fast growth. It is also very significant for the preservation of bone.

Furthermore, calcium plays a part as a signalling molecule all over the physique. Without it, our heart, muscles and nerves would not be capable to function.

The calcium content in the blood is tightly controlled, and any surplus is deposited in bones. If there is lack of calcium in the intake, calcium is released from the bones.

That is why the most common indication of calcium deficiency is osteoporosis, characterized by weaker and more breakable bones.

One study found that in the US, fewer than 15% of adolescent girls and less than some 10% of women over 50 met the suggested calcium consumption.

In the identical study, less than 22% of young, adolescent boys and men over 50 met the suggested calcium consumption from diet alone. Supplement use amplified these numbers slightly, but the mainstream of people were still not receiving sufficient calcium.

Indications of more severe dietary calcium absence include soft bones (rickets) in youngsters and osteoporosis, especially in the aged.

Dietary sources of calcium include:

  • Boned fish: One can of sardines contains 44% of the RDI.
  • Dairy products: One cup of milk contains 35% of the RDI.
  • Dark green vegetables, such as kale, spinach, bok choy and broccoli: One ounce of fresh kale provides 5.6% of the RDI.

The productivity and safety of calcium complements have been somewhat discussed in the last few years.

Certain studies have found an increased risk of heart disease in individuals taking calcium supplements, though other studies have found no effects?

While it is best to get calcium from food rather than supplements, calcium supplements seem to benefit people who are not getting enough in their diet.

Conclusion: Low calcium consumption is very common, particularly in young women and the elderly. The main indication of calcium deficiency is an increased risk of osteoporosis in old age.

7 Nutrient Deficiencies That Are Incredibly Common, If you are unsure check with your GP..

  1. Vitamin A Deficiency

Vitamin A is an essential fat-soluble vitamin. It benefits form and preserve healthy skin, teeth, bones and cell membranes.

Additionally, it produces our eye pigments – which are required for vision.

There are two different types of dietary vitamin A:

  • Preformed vitamin A: This type of vitamin A is found in animal products like meat, fish, poultry and dairy.
  • Pro-vitamin A: This type of vitamin A is found in plant-based foods like fruits and vegetables. Beta-carotene, which the body turns into vitamin A, is the most common form.

More than 75% of people who eat a western diet are receiving more than adequate vitamin A and do not need to worry about deficiency.

Though, vitamin A deficiency is very common in many emerging countries. About 44–50% of preschool-aged children in certain areas have vitamin A deficiency. This number is around 30% in Indian females.

Vitamin A deficiency can cause both brief and everlasting eye damage, and may even lead to blindness. In fact, vitamin A deficiency is the world’s principal cause of blindness.

Vitamin A deficiency can also subdue immune function and increase mortality, mainly among children and pregnant or lactating women.

Dietary sources of preformed vitamin A comprise:

  • Organ meat: One 2-ounce slice (60 g) of beef liver provides more than 800% the RDI.
  • Fish liver oil: One tablespoon contains roughly 500% the RDI.

Dietary sources of beta-carotene (pro-vitamin A) include:

  • Sweet potatoes: One medium, 6-ounce boiled sweet potato (170 g) contains 150% of the RDI.
  • Carrots: One large carrot provides 75% of the RDI.
  • Dark green leafy vegetables: One ounce (28 g) of fresh spinach provides 18% of the RDI.

Although it is very vital to eat enough vitamin A, it is normally not suggested to ingest very large amounts of preformed vitamin A, as it may cause toxicity.

This does not apply to pro-vitamin A, such as beta-carotene. Great intake might cause the skin to become somewhat orange, but it is not hazardous.

Conclusion: Vitamin A deficiency is very common in numerous evolving countries. It may effect eye damage and lead to blindness, as well as subdue immune function and increase death among women and children.

7 Nutrient Deficiencies That Are Incredibly Common, Not only in adults but children too..

  1. Magnesium Deficiency

Magnesium is a crucial mineral in the body.

It is vital for bone and teeth structure, and is also involved in more than 300 enzyme reactions

Nearly half of the US residents (48%) consumed less than the obligatory amount of magnesium some years ago.

Little consumption and blood levels of magnesium have been linked with several diseases, comprising type 2 diabetes, metabolic syndrome, heart disease and osteoporosis.

Little levels of magnesium are chiefly common among hospitalised patients. Some reports find that 9–65% of them are magnesium deficient.

This may be triggered by disease, drug use, reduced digestive function or insufficient magnesium consumption.

The principal indications of severe magnesium deficiency include irregular heartbeat, muscle twinges, restless leg syndrome, fatigue and migraines.

More delicate, long-term indications that you may not notice comprise insulin resistance and high blood pressure.

Dietary sources of magnesium include:

  • Whole grains: One cup of oats (6 ounces or 170 g) contains 74% the RDI.
  • Nuts: 20 almonds provide 17% of the RDI.
  • Dark chocolate: 1 ounce (30 g) of dark chocolate (70–85%) provides 15% of the RDI.
  • Leafy, green vegetables: 1 ounce (30 g) of raw spinach provides 6% of the RDI.

Conclusion: Numerous individuals are eating very little magnesium, and deficiency is common in Western countries. Low magnesium consumption has been related with numerous health disorders and diseases.

I hope you have found some more content in amongst this article that will help you out if you are suffering from any of the above.

For great content why not join me and I will send you some always interesting reading that I hope will help you stay fit and strong, Thanks for reading and look after yourself

7 Nutrient Deficiencies That Are Incredibly Common

Symptoms of vitamin D deficiency,Vitamin D,Read about vitamin D

Symptoms of vitamin D deficiency,

Symptoms of vitamin D deficiency.

Symptoms of vitamin D deficiency,

 

What is Vitamin D,

Read about vitamin D, For a number of explanations, numerous people aren’t receiving enough vitamin D,This can lead to many health problems, A good friend of mine was telling me about how she had just found out from her GP that she suffered with this vitamin deficiency , So this is what compelled me to share this information with you all, Further to this I published another article that you might find useful “13 Essential vitamins” ..

  • You don’t get sufficient sunlight. Your body is generally able to get all the vitamin D it wants if you frequently expose enough bare skin to the sun. But, many individuals don’t get adequate sunlight as they fill a lot of time inside and because they use sunblock. It’s also problematic for some people to get enough vitamin D from the sun during the wintertime.
  • You don’t take supplements. It’s very tough to get sufficient vitamin D from the diets you eat alone.
  • Your body requires more vitamin D than normal, for instance if you’re overweight or expectant.

Symptoms of vitamin D deficiency

Are certain individuals more probable to have vitamin D deficiency?

There are certain sets of persons that are more possible to have vitamin D deficiency than others. Certain people are more probable to be deficient in vitamin D:

  • Individuals with darker skin. The darker your skin the extra sun you want to get the equal quantity of vitamin D as a fair-skinned person. For this reason, if you’re Black, you’re far more probable to have vitamin D deficiency than somebody who is White.
  • Individuals who devote a lot of periods indoors throughout the day. For instance, if you’re confined, work evenings or are in hospital for a extensive period.
  • Individuals who shield their skin all of the while. For instance, if you wear sunblock or if your skin is protected with garments.
  • Mature persons have a thinner skin, so this might mean that they cannot produce as abundant quantities of vitamin D.
  • Babies that are breastfed and aren’t given a vitamin D supplement. If you’re suckling your baby on breast milk only, and you don’t provide your baby a vitamin D supplement or take a complement yourself, your child is more probable to be deficient in vitamin D.
  • Pregnant women.
  • People who are very overweight (obese).

Symptoms of vitamin D deficiency ?

Certain individuals may not have any indications of vitamin D deficiency and still be deficient.

The signs of vitamin D deficiency are occasionally unclear and can comprise tiredness and general aches and pains. Some people may not have any symptoms at all.

If you have a severe vitamin D deficiency you may have pain in your bones and feebleness, which might mean you have trouble getting about. You may likewise have recurrent infections. Nevertheless, not everyone gets these symptoms.

If you think you might have vitamin D deficiency, you ought see your GP, or have a blood test to check your vitamin D levels.

Symptoms of vitamin D deficiency

How do I know if I’m deficient in vitamin D ?

The method doctors measure if you’re deficient in vitamin D is by testing your 25(OH)D level, but most GP’s just call this a vitamin D test. Receiving this blood test is the only precise way to know if you are deficient or not.

Well there you have my findings, I hope this as shed some light on this very common problem,

To read a bit more about what is said to be the 13 Essential vitamins that we need read our blog and happy reading.

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vitamin b12 deficiency-folic acid deficiency symptoms in adults

vitamin b12 deficiency-folic acid deficiency symptoms in adults

vitamin b12 deficiency-folic acid deficiency symptoms in adults

vitamin b12 deficiency-folic acid deficiency symptoms in adults

vitamin b12 deficiency-folic acid deficiency symptoms in adults,This is quite common without realising,you might find it very interesting reading.

Hi I thought I Would Share my research on Vitamin B12 or folate deficiency anaemia, As I got diagnosed with this condition last year 2016 and had not got a clue that I suffered from it and it was only because I wanted a MOT  “Well you have to get a check up to know what’s going on” As a rule we should be able to get all the vitamins we require from the food we eat “As long as it is healthy”.

But I was really shocked just how important the B12 is for us,Also I have put this together too “13 Essential vitamins

A lack of vitamin B12 can cause a wide range of signs. These usually grow gradually but can deteriorate if the condition goes untreated, Have a look at the following.

Anaemia is where you have scarcer red blood cells than usual or you have an unusually low amount of a stuff called haemoglobin in every red blood cell. General signs of anaemia may consist of:

extreme tiredness (fatigue)

lack of energy (lethargy)

breathlessness

feeling faint

headaches

pale skin

noticeable heartbeats (palpitations)

hearing sounds coming from inside the body, rather than from an outside source (tinnitus)

loss of appetite and weight loss

Here are some of the Indicators of vitamin B12 shortage

If you have anaemia caused by a vitamin B12 deficiency, you might have other indications in addition to those listed above, such as:

a pale yellow tinge to your skin

a sore and red tongue (glossitis)

mouth ulcers

pins and needles (paraesthesia)

vitamin b12 deficiency-folic acid deficiency symptoms in adults

changes in the way that you walk and move around

disturbed vision

irritability

depression

changes in the way you think, feel and behave

a decline in your mental abilities, such as memory, understanding and judgement (dementia)

Some of these warning signs can also arise in people who have a vitamin B12 deficiency, but have not developed anaemia.

Indications of folate deficiency

Added signs in people with anaemia caused by a folate deficiency may include:

indications related to anaemia

lack a sense of taste

diarrhoea

numbness and tingling in the feet and hands

muscle weakness

depression

vitamin b12 deficiency-folic acid deficiency symptoms in adults

A analysis of vitamin B12 or folate deficiency anaemia can frequently be made by your practitioner based on your symptoms and the outcomes of blood tests.

Blood tests

Different types of blood tests can be carried out to help recognise people with a likely vitamin B12 or folate deficiency. These tests check:

whether you have a poorer level of haemoglobin (a element that transports oxygen) than normal

whether your red blood cells are bigger than usual

the level of vitamin B12 in your blood

the level of folate in your blood

vitamin b12 deficiency-folic acid deficiency symptoms in adults

Though, some people can have complications with their normal levels of these vitamins or may have small levels despite having no symptoms. This is why it’s essential for your indications to be taken into account when a analysis is made.

A certain disadvantage of testing vitamin B12 levels is that the current blood test only processes the total amount of vitamin B12 in your blood.

This means it measures forms of vitamin B12 that are “active” and can be used by your body, as well as the “inactive” forms, which can’t. If a substantial amount of the vitamin B12 in your blood is “inactive”, a blood test may show that you have normal B12 levels, even though your body can’t use much of it.

There are some kinds of blood assessment that may help regulate if the vitamin B12 in your blood can be used by your body, but these aren’t yet extensively available.

vitamin b12 deficiency-folic acid deficiency symptoms in adults

Recognising the cause

If your symptoms and blood check results suggest a vitamin B12 or folate deficiency, your doctor may organise further investigations. If the cause can be recognised, it will help to define the most suitable treatment for you.

For instance, you may have other blood tests to check for a complaint called pernicious anaemia. This is an autoimmune disorder (where your immune system yields antibodies to attack healthy cells), which means that you are incapable to absorb vitamin B12 from the foodstuff you eat.

Checks for pernicious anaemia may not always be conclusive, but they can frequently give your doctor a good indication of whether you have the complaint.

Recommendation to a professional

You may be referred to a specialist for additional tests or treatment. This may consist of:

a haematologist (specialist in treating blood conditions) – if you have vitamin B12 or folate deficiency anaemia and your doctor is uncertain of the reason, you’re pregnant or indicators suggest your nervous system has been affected

a gastroenterologist (authority in conditions that affect the digestive system) – if your doctor suspects you don’t have adequate vitamin B12 or folate because your intestinal system isn’t absorbing it properly

a dietitian (expert in nutrition) – if your doctor considers you have a vitamin B12 or folate absence caused by a poor diet

A dietitian can formulate a tailored eating plan for you to upturn the amount of vitamin B12 or folate in your intake.

If you want more information on  13 Essential vitamins Click here

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vitamin b12 deficiency-folic acid deficiency symptoms in adults

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

13 Essential vitamins-Which fruits or vegetables should be eaten regularly to get vitamins for our bodies to work to the best levels of peak performance..

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

There are many vitamins that our body requires, But after a lot of reading I found that there are a lot of topics saying that there are about 13 that are the most important for most of us, Have a look at this article I have put together and what foods you can eat to get your intake of these 13 essential vitamins.

Vitamin D Sources:.
– Fortified cereals.
– Fortified milk and dairy products (cheese, cream, butter, and yogurt).
– Fish liver oils (cod’s liver oil).
– Fish (fatty fish such as salmon, mackerel, herring, and orange roughy).

In humans there are 13 vitamins: 4 fat-soluble (A, K, e and d) and 9 water-soluble (8 B vitamins and vitamin C).
– Water-soluble – Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption.

Consistent daily intake is important because they are not readily stored. Many types of water-soluble vitamins are synthesized by bacteria.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). They are more likely to lead to hypervitaminosis than are water-soluble vitamins because they are more likely to accumulate in the body. Fat-soluble vitamin regulation is of particular significance in cystic fibrosis.

Pyroxidine (vitamin B6) Sources:.
– Nuts.
– Poultry.
– Banana.
– Legumes (dried beans).
– Avocado.
– Meat.
– Whole grains (milling and processing removes a lot of this vitamin).

Vitamin B-12 – A crucial component of DNA replication and nerve cell regulation. It is found in milk products, poultry, shellfish, and meat.

They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).

Vitamin B-6 – (pyridoxine) is important in the production of hormones such as melatonin, serotonin, and dopamine, as well as for processing amino acids.

Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin K Sources:.
– Cauliflower.
– Cereals.
– Cabbage.
– Fish, liver, beef, eggs.
– Dark leafy vegetables (spinach, kale, collards, turnip greens).
– Dark green vegetables (broccoli, Brussels sprouts, asparagus)

Niacin (vitamin B3) Sources:.
– Avocado.
– Nuts.
– Lean meats.
– Legumes.
– Potato.
– Fish (tuna and salt-water fish).
– Poultry.
– Eggs.
– Enriched breads and fortified cereals.

Biotin Sources:.
– Nuts.
– Cereal.
– Milk.
– Chocolate.
– Egg yolk.
– Pork.
– Legumes.
– Yeast.
– Organ meats (liver, kidney).

Vitamin B-2 – (riboflavin) helps the production of red blood cells and is important for growth.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin C Sources:.
– Tomato juice.
– Broccoli.
– Strawberries.
– Spinach.
– Cauliflower.
– Cabbage.
– Tomatoes.
– Citrus fruits.
– Potatoes.
– Brussels sprouts.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

You can usually get all your vitamins that the body requires from the foods you eat.

Folate Sources:.
– Brewer’s yeast.
– Dried beans (cooked pinto, kidney, lima, and navy).
– Wheat germ.
– Beets.
– Peanut butter.
– Peanut butter.
– Lentils.
– Oranges and orange juice.
– Asparagus and broccoli.
– Fortified cereals.
– Green, leafy vegetables (spinach and romaine lettuce).

Animal sources of vitamin B12 are absorbed much better by the body than plant sources.Vitamin A Sources:
– Dark leafy vegetables
– Egg yolk
– Dark-colored fruit
– Beef, liver, and fish
– Fortified milk and dairy products (cheese, cream, yogurt, and butter).

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin D – Helps the body absorb calcium, which creates healthy bones and teeth. The body can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk products and cereals, as well as in fish.

– Water-soluble – Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. – Fat-soluble – Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils.

Symptoms Of Vitamin D Deficiency,Vitamin D,Read About Vitamin D

Vitamin E Sources:.
– Avocado.
– Oils (sunflower, corn, and safflower).
– Papaya and mango.
– Wheat germ and wheat germ oil.
– Margarine (made from corn, sunflower, and safflower oil).
– Seeds and nuts.
– Dark green vegetables (spinach, broccoli, asparagus, turnip greens).

Vitamins are classified as either fat or water-soluble soluble.

Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils.

Vitamin B12 Sources:.
– Poultry.
– Fortified foods such as soymilk.
– Milk and milk products.
– Shellfish.
– Meat.
– Eggs.
– Organ meats (liver and kidney).

Vitamin B12 Deficiency-Folic Acid Deficiency Symptoms In Adults, Find out more about this here.

Vitamin E – Helps to combat free radicals, which can damage our cells. It’s found in seeds and nuts, green leafy vegetables, asparagus, wheat, and corn germ.

Vitamin K – What makes the blot clot. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage.

Vitamin B-5 – (pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing cholesterol.

Vitamin C – Important in wound healing and acts as an antioxidant. It also helps the body absorb iron. It’s found in citrus potatoes, greens, and fruits.

Vitamin B-1 – (thiamin) processes carbohydrates into energy and is necessary for nerve cell function. Cereals and breads are often fortified with thiamin, though it is also found in whole grains, fish, lean meats, and dried beans.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Pantothenic acid (vitamin B5) Sources:.
– Organ meats.
– Milk.
– White and sweet potatoes.
– Whole-grain cereals.
– Poultry.
– Legumes and lentils.
– Mushroom.
– Eggs.
– Avocado.
– Broccoli, kale, and other vegetables in the cabbage family.
Thiamine (vitamin B1) Sources:.
– Organ meats.
– Whole grains.
– Lean meats.
– Dried milk.
– Peas.
– Egg.
– Nuts and seeds.
– Legumes (dried beans).
– Enriched bread and flour.

we hope the above as helped you understand a little more about the importance of  getting these 13 Essential vitamins- And  which fruits or vegetables should be eaten regularly.

 

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