AZ Nutritional Manufacturing

Are you ignoring the signs your body is giving you? Every part of your body gives you hints of your current health status. The health of your skin, fingernails, hair, ears and mouth all give signs of the nutritional health of your body. But are you doing something about it?

Nutritional deficiencies occur when a person’s nutrient intake consistently falls below the recommended requirement. In America alone many are suffering from nutritional deficiency even those who think they are eating healthy.  In many cases, you don’t know you have nutritional deficiency until a health concern arises and you decided to visit a doctor and you will undergo numerous health tests. 

For those who can’t wait for a health problem to arise, you must be aware of the symptoms nutritional deficiency or you may try “Charting Your Health” by Dr. Gregory Pouls, customized nutritional analysis.

Here are some nutritional deficiencies and its symptoms:

A.    Nutrient:  Essential fatty acids

Symptoms: Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration

B.    Nutrient:  Iron

Symptoms: Anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions

C.    Nutrient: Calcium

Symptoms: Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay

D.    Nutrient: Niacin

Symptoms: Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions and inflammation

E.    Nutrient: Potassium

Symptoms: Acne, constipation, depression, edema, excessive water consumption, fatigue, glucose intolerance, high cholesterol levels, insomnia, mental impairment, muscle weakness, nervousness, poor reflexes

F.    Nutrient: Vitamin A

Symptoms: Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss

G.    Nutrient: Vitamin C

Symptoms:  Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, and tiredness.

Vitamin B complex is a group of 12 related water-soluble substances. The eight water-soluble vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9), and cyanocobalamin (Vitamin B12).

These eight are considered the essential vitamins because they need to be definitely included in the diet. Four are not essential because the body can synthesize them. The four unnumbered components of the B complex that can be synthesized by the body are choline, inositol, PABA, and lipoic acid.

Benefits of Vitamin B Complex:

Each member of the B-complex has a unique structure and performs unique functions in the human body. These vitamins are vital for:

« Lustrous hair

« B6 is essential for amino acid metabolism

« B12 and folic acid facilitate cell division

« Good vision

« Folic acid, pyridoxine, and cobalamin work together to keep homocysteine levels low, as high homocysteine levels lead to heart disease.

« Prevent certain birth defects such as cleft palate and neural tube defects, maintain healthy red blood cells, and may have a role in preventing certain types of cancer.

« Avoiding any mouth infections

« Proper functioning of liver

« The breakdown of carbohydrates into glucose so as to provide energy to the body.

« Helps tone stomach muscles and those of the intestinal tract

« Healthy skin

« The breakdown of fats and proteins to aid the normal functioning of the nervous system.

Sources of Vitamin B Complex –

A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.

Vitamins B1 and B2 found in cereals, whole grains, potatoes, seafood, liver, and kidney beans.

Vitamin B3 is found in liver, fish, chicken, nuts, whole grains, and dried beans. Vitamin B5 is found in almost all foods. Fish, chicken, potatoes, wheat germ, bananas, and dried beans are good sources of vitamin B6. Vitamin B7 is present in peanuts, liver, egg yolk, bananas, watermelon, and grapefruit. Green leafy vegetables, liver, citrus fruits, nuts, peas, dried beans, and wheat bread contain vitamin B9. Vitamin B12 is found in eggs, meat, poultry, milk, and dairy products.

Daily requirement of Vitamin B Complex –

Daily requirement of the B-complex varies considerably – from 3 mg per day for vitamin B12 to about 18 mg per day for vitamin B3 in adult males.

Vitamin B deficiency:

The Vitamin B requirement of different individuals varies according to the intensity of activity and loss of nutrients in sweat and through urine, especially after strenuous exercise. Many people involved in high-level sports or physical activity are unaware of the impact of vitamin B complex in their diet – a poor diet lacking in important micro nutrients may have severe detrimental effects on a person’s health and professional potential.

Several deficiency diseases may result from the lack of B-vitamins. These include -

· Vitamin B1 deficiency causes beriberi, weight loss, emotional disturbances, swelling of bodily tissues, amnesia.

· Vitamin B2 (Riboflavin) deficiency causes cracks in the lips, high sensitivity to sunlight, inflammation of the tongue, syphilis.

· Vitamin B3 (Niacin) deficiency causes pellagra, mental confusion and even death.

· Vitamin B6 deficiency may lead to anaemia, dermatitis, high blood pressure.

· Vitamin B7 deficiency may lead to impaired growth and neurological disorders in infants.

· Folic acid deficiency in pregnant women can lead to birth defects.

· Vitamin B12 deficiency causes pernicious anaemia, memory loss and other cognitive diseases.

Causes of Vitamin B deficiency -

· Stress whether mental or physical.

· Increased intake of processed foods.

· Refined sugar robs the body of its vitamin B stores.

· Drugs deplete vitamin B in the body.

· Toxins – environmental pollution as well as personal care products deplete vitamin B complex

· Malnutrition.

· Cooking as vitamin B is killed or depleted in foods that are overcooked.

Symptoms of Vitamin B Complex deficiency -

Vitamin B complex deficiency shows symptoms such as:

· mental problems

· heart palpitations

· indigestion

· chronic fatigue

· nervousness

· inability to concentrate

· insomnia

· tingling fingers and toes

· rashes

What can be done to overcome Vitamin B deficiency?

« Avoid eating refined sugar.

« Reduce stress through a regular exercise, meditation.

« Avoid drinking too much of coffee or tea

« Eat more vitamin B containing foods such as oats, barley, wheat bran, leafy veggies, nuts.

« Avoid toxins such as alcohol, tobacco.

Vitamins are organic substances necessary in very small amounts to direct different processes within living cells. Even though vitamins offer no energy benefits to the body directly, they do help set free the energy stored in carbohydrates, proteins, and fats. Thus, most vitamins help chemical reactions to take place. The human body does not produce most of the vitamins it requires and must obtain them from foods.

When taken as a dietary supplement in the daily diet, they help balance out the deficiencies of improper eating habits, overcooked foods, and non-nutritive processed foods. Vitamins are also critical in the production of red blood cells and the protection of the nervous, skeletal, and immune system.

Humans require 13 essential vitamins.

Four are fat-soluble vitamins (Vitamins A, D, E, and K), and the remaining nine are water-soluble (Vitamins C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid).

Solubility refers to how a vitamin is absorbed, transported, and stored in the body. The water-soluble vitamins are absorbed directly into the bloodstream. Extra water-soluble vitamins are removed by the kidneys and excreted in the urine. Fat-soluble vitamins are usually transported in the blood by special proteins and excess gets stored in the fatty tissues of the body rather than excreted.

Some of the vitamins and their benefits are as follows –

Beta-carotene protects against cancer, memory loss and heart disease.

It helps improve vision and fight skin disorders, such as psoriasis and eczema, protect throat, mouth, and lungs from pre-cancerous cells.

It is best to get beta-carotene through dietary sources, as artificial supplementation in high doses is still controversial. Rich dietary sources are yellow, orange and green leafy vegetables.

Biotin is used in the metabolism of protein, fats, and carbohydrates. It also helps in energy production and can to a certain extent help people with diabetes by keep glucose levels reduced. Other benefits include healthy hair, skin, nails, reducing tiredness, heartburn and some allergies.

Folic acid (Vitamin B9) – is an important vitamin for women who are trying to conceive and those already pregnant. It helps to make the heart healthy, increases overall energy level and helps combat

Alzheimer’s disease.

Good sources of folic acid are leafy green vegetables, liver and fruits.

Vitamin A is a very effective antioxidant. It also plays an important role in maintaining healthy vision, keeps the cells of the skin healthy, helps relieve skin disorders, boosts the immune system and helps in early healing of wounds.

Older people should not take vitamin A supplements because they are at risk for vitamin A toxicity.

Vitamin a is found as retinol in milk, butter, cheese, egg yolk, liver and fatty fish; as carotenes in milk, carrots, tomatoes, dark green vegetables.

Vitamin B2 is essential for the metabolism of carbohydrates (to produce energy) and amino acids. It also helps keep mucous membranes (such as those lining the mouth) healthy.

Vitamin B12 deficiency can lead to serious health complications such as nerve damage, weak muscles, depression, memory problem, anaemia, and stunted growth in children. It also helps the formation and regeneration of red blood cells, along with the proper functioning of nerves.

Rich sources are meat, eggs and milk. Almost no plant foods contain B12. Fortified breakfast cereals are a useful source.

Vitamin B1 is necessary for proper metabolism of sugar and starch to provide energy. It helps maintain a healthy nervous system as well as aid in the proper functioning of the heart and other muscles. Stress increases the need for B-1 and all B vitamins.

Cereals, nuts and pulses are rich sources. Green vegetables, fruits and fortified cereals contain this vitamin.

Vitamin C has helps in the production of the protein – collagen, boosts the immune system, protects artery linings, and helps in the prevention of cataracts.

Good dietary sources are citrus fruits, berries, peppers, potatoes and tomatoes.

Vitamin D aids in the absorption of calcium, thereby helping to form and maintain strong bones. Best source is sunlight. Dietary sources include oily fish, egg yolk, fortified breakfast cereals.

Vitamin E is a potent antioxidant, which helps in the protection against heart disease, some types of cancers, boosts the immune system, and acts as an aid in the healing of injuries.

Good dietary sources are common vegetable oils and the products made from them,, wheat germ, nuts and green leafy vegetables.

Vitamin K is beneficial because it helps in blood clotting and helps to strengthen bones and counter osteoporosis.

Can overdose of vitamins be harmful -

Extra vitamin in the diet can be harmful, especially when taken as supplements. Overdoses of fat-soluble vitamins are particularly dangerous because the excess gets stored in the body, thereby increasing the risk of toxicity. Although all vitamins do not show toxicity nature.

What can vitamin deficiency lead to?

Intake of required vitamins below the recommended levels can have adverse effects on health, even though not low enough to cause a deficiency disease.

If the deficiency is for a persistently long time, then one could develop characteristic deficiency symptoms. For example, vitamin B deficiency can cause anaemia, beriberi. Vitamin A deficiency can cause night blindness.

Low intake of folic acid increases a woman’s chance of delivering a baby with a defective neural tube as well as increased heart disease risk

Vitamin C is known as ascorbic acid as well. It offers a whole slew of benefits to our health. Vitamin C helps in maintaining the balance in ligaments, tendons and other adjacent tissues. It is commonly found in fruits and vegetables such as potatoes. Vitamin C has anti-oxidant property, so it helps us fighting with the symptoms of ageing. Not only that, due to its anti-oxidant property it helps us to preserve healthy blood cells from becoming collapsed from the toxic substances in the air that may even lead to cancer in some cases.

Vitamin C Functions

Vitamin C benefits us a lot. The best benefit offered by vitamin C is collagen formation. Collagen is essentially a protein substance that helps keeping all the cells together. Vitamin C aids in the formation of collagen. Without vitamin C, the formation of collagen is interrupted. Vitamin C is present and active within the cell wall where it aids in modifying pro-collagen into collagen.

Vitamins C benefits in the absorption of iron as well. Iron is essential to keep us healthy and vibrant. It maintains a healthy and clear skin, fresh complexion and healthy gums and teeth. It offers a healthy functioning for all glands and organs including adrenal and thyroid glands. It also aids in relieving all sort of stressors, both physical and psychological.

No research has shown any effective result in treating common cold symptoms by using vitamin C supplements.

Vitamin C Deficiency

So, we can easily understand that vitamin C is important to our health system. Vitamin C benefits in various aspects. It can aid our system both from inside as well as from outside also. A deficiency in vitamin C may result in soft gums, skin hemorrhages, collagen deformation, Achilles’ heel, anemia, and slow healing. If your diet lacks vitamin C, you might find yourself older too fast. Vitamin C benefits in thyroid balance, so thyroid insufficiency is quite prevalent in such cases.

Deficiency in vitamin C may also lead to weak immune system, so resistance to all diseases becomes very low. Toxic effect of drugs and environmental pollutants can affect human healthy greatly if you lack vitamin C. In worst cases, a deficiency in vitamin C may also lead to the development of scurvy. It is the development of bruised spots on the skin along with soft spongy gums as well as continuous bleeding from mucous membranes.

Availability

Mostly you can avail vitamin C from citrus foods such as oranges, limes and grapefruits. You can get vitamin C benefits from vegetables such as tomatoes, green peppers and potatoes. Apart from that, vitamin C is also available in various foods such as cantaloupes, honeydew melon, red peppers, strawberries, mandarin orange, mangoes and kiwifruits. However, the essential nutrient quality of vitamin C can easily be damaged during food processing and storages such as at the time of slicing, exposing to the air, cooking and boiling. The quality can also be harmed if the vegetables are submerged in the water for a long time. So, it is always better that you use fresh, unprocessed fruits and vegetables as much as possible to receive maximum vitamin C value. However, it is rare to see that people are lacking vitamin C in their diet. It is mainly because of the fact of plentiful availability of vitamin C in nature. So the quantity of supply is however enough for a daily requirement.

Precaution

Some people consider that vitamin C is water soluble. So, large amount of vitamin C may not produce harm. But it is not true. Vitamin C benefits only if you take a maximum of 2000mg per day. The most serious complication that occurs with the excessive dosage is diarrhea.

Vitamin C plays a significant role in healthy diet. However, excess intake is not at all recommended. If you take it in excessive amount, it may cause harm to health. A well-balanced diet may ensure healthy nutrients securing the sufficient amount of vitamin C. It helps in alleviating possible health hazards.

Vitamin B 12 deficiency anemia, also known as pernicious anemia, is a condition in which the body does not make enough healthy red blood cells due to lack of vitamin B 12. Red blood cells contain a protein called hemoglobin, which gives blood its red color. More importantly, hemoglobin helps the blood store and transport oxygen from the lungs to other parts of the body.

Individuals with vitamin B12 deficiency anemia have low oxygen in their blood. As a result, they often feel tired as their bodies cannot make enough energy. In severe cases of vitamin B12 deficiency anemia, the insufficient oxygen in the blood can cause serious and sometimes fatal damage to the heart and other important organs in the body.

As the name suggests, this type of anemia results from vitamin B12 deficiency. Causes of vitamin B12 deficiency,on the other hand, include low dietary intake and absorption disorder. An absorption disorder may result from reduced stomach acid, lack of intrinsic factor, or diseases that impair absorption of nutrients in the small intestine.

So, who is most at risk and why? Adults aged 50 and older are at INCREASED risk of developing vitamin B12 deficiency, primarily because of reduced stomach acid. Vitamin B 12 found in foods is bound to protein, and stomach acid (like hydrochloric acid) is needed to separate it. Reduced stomach acid decreases the body’s ability to release the vitamin from protein. An estimated 30% of older adults have vitamin B12 absorption disorder. For this reason, the Food and Nutrition Board of the Institute of Medicine recommends that older adults should meet their vitamin B12 daily requirement mainly from fortified food or supplements like multivitamins and B complex.

People who lack or produce low levels of intrinsic factor are also at increased risk of vitamin B12 deficiency. Intrinsic factor is a class of protein produced by the cells found in the lining of the stomach. After vitamin B12 has been separated from protein, it must bind to intrinsic factor before the body can absorb it. Without this protein, vitamin B12 cannot be absorbed into the blood stream; instead, it is excreted in stool. Lack of intrinsic factor may be caused by autoimmune reaction in which abnormal antibodies, produced by a person’s own overactive immune system, attack and destroy the protein.

Furthermore, individuals with inflammatory bowel disease like Crohn’s disease can develop vitamin B12 deficiency. Crohn’s disease causes inflammation of the digestive system, especially the lower part of the small intestine (or ileum) where vitamin B12 is absorbed. Certain surgeries that result in the removal of the ileum also increase the risk of vitamin B12 deficiency.

Vegans are another high risk group for vitamin B12 deficiency. Consumption of strict vegetarian diet substantially reduces the amount of vitamin B12 a person can get from food. This is because plant foods are very low in vitamin B12 and over time may cause deficiency and anemia.

The good news, however, is that anemia due to vitamin B12 deficiency is treatable. Patients with the disease receive vitamin B12 deficiency treatment designed to restore the blood level of the vitamin to normal. For example, patients with neurologic symptoms of vitamin B12 deficiency are given vitamin B12 injection daily or weekly for weeks until the level of vitamin B12 returns to normal. Then, injections are given once a month. Those with advanced vitamin B12 deficiency, especially older adults, may receive treatment for the rest of their lives. Patients with mild deficiency are treated with vitamin B12 pills or spray until normal levels of the vitamin is restored.

Vitamin B12 deficiency anemia is a serious medical condition that reduces the amount of oxygen in the blood. People with the disease always feel tired because their body cannot make enough energy. It is caused by low levels of vitamin B12 in the body. Certain groups in the population are more susceptible to the disease than others, and these groups include adults 50 years and older, people with inflammatory bowel disease and overactive immune system, and strict vegetarians. Doctors treat the disease with vitamin B12 injection or pills.

Copyright (c) 2008 Mary Ann Copson

The latest data links Vitamin D deficiency with a wide range of diseases.

Vitamin D deficiencies are very common, particularly in northern climates. Lack of sunshine, wearing clothing, and use of sunscreens inhibits the natural creation of Vitamin D in the skin.

Do you know what your Vitamin D levels are?

Having optimal Vitamin D levels is a simple and inexpensive health change that can affect a:

78% reduction in type1 diabetes in children

33% reduction in type 2 diabetes

72% reduction in number of falls in the elderly

42% reduction in multiple sclerosis in women

And those without adequate Vitamin D levels are at risk for:

200% increase in type 1 diabetes in children

30-50% more cancers

Optimal levels of Vitamin D result in a 77% reduction in cancer incidence.

Life Extension Foundation Research shows that achieving adequate Vitamin D levels in the US population could prevent as many as ¾ of all cancers in as little as four years.

Research also reveals that 275,00 American lives could be saved each year if a nationwide program to get adequate vitamin D levels was implemented.

Low levels of Vitamin D have been identified as a ?health crisis emergency?. Everything should be done to ensure that everyone achieves optimal Vitamin D status.

?Because of convincing evidence of benefit and the strong evidence of safety, we urge those who have the ability to support public health ? the media, vitamin manufacturers, and policy makers – to undertake new initiatives that will have a realistic chance of making a difference in terms of vitamin D nutrition.? (–American Journal of Clinical Nutrition

A review article in the July 19, 2007 edition of the New England Journal of Medicine documents that those with less than optimal Vitamin D levels have increase incidence of: Autoimmune diseases Osteoarthritis Depression Hypertension Pulmonary disorders Schizophrenia Cardiovascular diseases

In addition, low levels of Vitamin D have been related to:

Osteoporosis

Muscle weakness

Hypothyroidism

Non-specific musculoskeletal pain

Chronic low back pain

Fibromyalgia

Stroke

Between 40-100% of elderly people in the US and Europe have insufficient or deficient levels of Vitamin D. Even children and young adults who supplement with 400 IU of Vitamin D and consume Vitamin D rich foods can be low in Vitamin D.

And don?t count on sunlight exposure to increase your vitamin D levels.

Vitamin D levels can remain low in some people despite abundant exposure to sunlight. 51% of individuals who had a mean of 11.1 hours per week of total body skin exposure with no sunscreen used still remained low in Vitamin D levels. Tanned skin loses its ability to manufacture Vitamin D and as we age our ability to convert vitamin D in the skin becomes further diminished.

Your Vitamin D status can be assessed by having your blood tested. Vitamin D testing identifies Vitamin D deficiency as a potential cause of numerous health problems. Further testing monitors Vitamin D levels during supplementation to ensure adequate levels are achieved and protects against possible overdosing and toxicity.

The American Journal of Clinical Nutrition states that the ?minimum Vitamin D blood levels needed to reduce disease risk is 30 ng/mL? and that it is rare for members of the US population to achieve this.

To account for the significant individual dose response variability, an optimal strategy is to achieve a serum vitamin D (25-hydroxyvitamin D) level of around 60 ng/mL. Depending on your current vitamin D levels you may need to take up to 5,000 IU or more of Vitamin D to achieve this optimal disease prevention level.

The good news is that Vitamin D is inexpensive. That’s why testing for Vitamin D will never be popularized by the media – because there is no expensive drug to push.

It is important to remember that it is the amount of Vitamin D in the blood that determines disease risk ? not the amount of Vitamin D consumed. Excess fat in the body can lock up Vitamin D and prevent utilization.

Until recently, a test for Vitamin D levels meant a trip to the doctor and a blood draw. But now, a few drops of blood from a quick and nearly painless prick of the finger with a few spots of blood placed on special collection paper are all that is needed. This can be done at home. It?s convenient, quick and suitable for all populations from pediatric to the elderly.

Your blood spot sample is sent to an independent laboratory for analysis. You?ll have accurate results in just a few days.

Blood spot testing ensures that you achieve optimal levels of Vitamin D and avoid the multiple risks associated with low Vitamin D levels.

Vitamin C is a water-soluble, antioxidant vitamin. It is important for the formation of collagen – a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.

Vitamin C is also known as, ascorbic acid, L-ascorbic acid, the antiscorbutic vitamin, L-xyloascorbic acid. This vitamin is considered a cure-all for many diseases and problems – from cancer to common cold.

Yet, the interesting fact is that this miracle vitamin cannot be manufactured by the body, and needs to be ingested.

Benefits of Vitamin C -

« Vitamin C serves a predominantly protective role in the body.

« Vitamin C is required in the synthesis of collagen in connective tissue, steroid hormones, conversion of cholesterol to bile acids.

« It is a great antioxidant and helps protect the body against pollutants.

« It assists in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries.

« As vitamin C is a biological reducing agent, it is also helps prevention of degenerative diseases – such as cataracts, certain cancers and cardiovascular diseases.

« Ascorbic acid promotes healthy cell development, proper calcium absorption, normal tissue growth and repair – such as healing of wounds and burns.

« Vitamin C is needed for healthy gums, to help protect against infection, helps reduce cholesterol level, high blood pressure and prevents arteriosclerosis.

What does deficiency of vitamin C lead to?

When there is a deficiency of vitamin C in the body, various problems can arise.

A shortage of vitamin C may result in hemorrhages under the skin and a tendency to bruise easily, poor wound healing, weakness, poor digestion, bleeding gums and loose teeth.

Low levels of vitamin C have been associated with a variety of conditions including hypertension, gallbladder disease, stroke, some cancers.

Edema (water retention) also takes place due to a shortage of vitamin C, along with painful joints, bronchial infection and colds.

Scurvy is the only disease that is treated with vitamin C.

Dosage

During the therapeutic use of this vitamin, the dosage is usually increased significantly, but the toxicity level must be kept in mind.

The average (Recommended dietary allowance) RDA is 60-80mg, per day.

For adolescents it is 80 mg, 75 mg for adults, 100 mg during pregnancy and 150 mg during lactation.

The recommended dietary allowance (RDA) of vitamin C is 60 to 90 milligrams per day. Men should consume more vitamin C than women and individuals who smoke cigarettes are encouraged to consume 35 more mg of vitamin C than average adults. This is because smoking depletes vitamin C levels in the body and is a catalyst for biological processes, which damage cells.

What are deficiency symptoms of vitamin C in a person?

Symptoms of scurvy, the vitamin C deficiency disease include –

« Bleeding gums (gingivitis) and skin discolouration due to ruptured blood vessels.

« Poor wound healing.

« Weak immune function, including vulnerability to cold and other infections.

Sources of vitamin C -

Eating a variety of foods that contain vitamin C is the best way to get the required amount each day.

Healthy individuals who eat a balanced diet do not need Vitamin C supplements.

Since the body does not produce vitamin C, it must be obtained from fruits and vegetables. Some excellent sources of vitamin C are oranges, olives, guava, green peppers, watermelon, papaya, strawberry, kiwi fruit, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C.

Amla or the Indian gooseberry is one of the richest sources of Vitamin C, whether fresh or the dried, powdered form.

Raw and cooked leafy greens (turnip, spinach), red and green peppers, fresh tomatoes, potatoes, pineapple are also rich sources of Vitamin C.

Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content.

How to prepare and store foods to retain vitamin C -

Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C:

· Serve fruits and vegetables raw whenever possible.

· Steam, boil, or cook foods in a very small amount of water, or microwave them for the shortest time possible.

· Cook potatoes in their skins. Be sure to wash off the dirt on the outside of the potato.

· Refrigerate prepared juices and store them for no more than two to three days.

· Store cut and raw fruits, vegetables in an airtight container and refrigerate – do not soak or store in water. Vitamin C gets dissolved in the water.

Consumption of vitamin C rich foods in their fresh, raw form is the best way to maximize vitamin C intake.

Vitamin A is a fat-soluble vitamin and plays an important role in vision, development and maintenance of healthy skin, hair, mucous membranes; immune functions; and reproduction.

Vitamin A is also called retinol. It may be found in any of these forms:

· retinol – the animal form of vitamin A

· other retinoids – retinol, retinal, retinoic acid, and related compounds

· carotenoids – organic pigments that are naturally occurring in plants.

Daily requirement of Vitamin A –

Measurement of the amount of vitamin A is taken in retinol activity equivalents (RAE).

The recommended daily requirement for vitamin A is 700 RAE (retinol activity equivalent) per day for women and 900 RAE per day for men. The requirements are different for growing children, during puberty, and for women who are pregnant or lactating; therefore, please consult your doctor for differences.

Benefits of Vitamin A –

« Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary and intestinal tracts.

« Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

What are the good sources of Vitamin A?

Eating a variety of foods that contain vitamin A (and carotenes) is the best way to get an adequate amount. Fit individuals who eat a balanced diet rarely need supplements. In fact, too much vitamin A can be toxic.

Alcohol, coffee, or excessive iron can all deplete the body’s supply of this essential vitamin. But, the good news is that vitamin A is readily available from numerous food sources.

It can be obtained from food in two different forms –

1. Pre-formed vitamin A (called retinol or retinal), found in animal sources. Sources include liver, whole milk, and some fortified food products.

2. Pro-vitamin A (beta-carotene), from plant sources. Come from colourful fruits and vegetables.

The top ten vitamin A-rich foods:

· liver

· sweet potato

· carrots

· mango

· spinach

· cantaloupe

· dried apricots

· milk

· egg yolk

· mozzarella cheese

Low fat and skimmed milk is often fortified with vitamin A because it is removed from milk with the fat.

Vitamin A in foods that come from animals is well absorbed and used efficiently by the body. Vitamin A in foods that come from plants is not as well absorbed as animal sources of vitamin A.

A word of caution:

Too much vitamin A, either from animal sources or supplements, can prove toxic and is particularly dangerous during pregnancy. Excess beta carotene, on the other hand, isn’t toxic but can give one a distinct orange hue.

What are the risks associated with vitamin A deficiency?

Zinc is required to make retinol binding protein (RBP) which transports vitamin A in the body. Therefore, a deficiency of zinc limits the body’s ability to move vitamin A from the liver to body tissues.

« Night blindness is one of the first signs of vitamin A deficiency.

« Vitamin A deficiency diminishes the ability to fight infections, such as pneumonia.

« Deficiency may increase a child’s risk of developing respiratory infections, diarrhea, decreased growth rate, slow bone development, and decrease likelihood of survival from serious illness.

Vegans who do not consume eggs and dairy foods need provitamin A carotenoids to meet their need for vitamin A. They should include a minimum of five servings of fruits and vegetables in their daily diet and regularly choose dark green leafy vegetables and orange and yellow fruits to fulfil recommended amounts of vitamin A.

Vitamin A storage –

Vitamins are easily destroyed and washed out during food preparation and storage.

« If you want to get the maximum vitamin possible from food, refrigerate fresh produce, and keep milk and grains away from strong light.

« Vitamin A can be lost from foods during preparation, cooking, or storage. To retain vitamin A:

« Serve fruits and vegetables raw whenever possible.

« Keep vegetables and fruits covered and refrigerated during storage.

« Steam vegetables , roast or bake meats instead of frying. Some vitamin A is lost in the fat during frying.

« If you take vitamin supplements, store them at room temperature in a dry place that is free of moisture.

What happens if Vitamin A is taken too much?

Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect bones and make them more likely to fracture when older.

Older people, particularly women, are already at risk of osteoporosis. This is where bone density reduces and so the risk of fractures increases.

If pregnant, having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver or liver products because these are very high in vitamin A. You should also avoid taking supplements that contain vitamin A.

Vitamin D or calciferol, is a fat-soluble vitamin. It is mostly made in the human body after exposure to ultraviolet rays from the sun. The liver and kidney help convert vitamin D to its active hormone form.

Benefits of Vitamin D?

« Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Vitamin D deficiency can make bones thin, brittle, soft and easily prone to fractures. Without sufficient vitamin D, our body cannot absorb calcium, rendering calcium supplements useless.

« Vitamin D acts like a hormone, thus regulating the absorption of calcium and phosphorus from the intestine.

« It helps to control the movement of calcium between bone and blood, and vice versa.

« It helps bone mineralization along with a number of other vitamins, minerals, and hormones of the body.

« Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even helps control diabetes and obesity.

What are the sources of Vitamin D?

Food sources –

Only a few foods naturally contain significant amounts of vitamin D. Foods with naturally occurring vitamin D are usually animal derived containing the vitamin D3 (cholecalciferol). They include egg yolk, liver, fatty fish and fish oils. Smaller amounts are also present in dark leafy vegetables.

Fortified foods are the major dietary sources of vitamin D. Although milk, soya milk is fortified with vitamin D, dairy products made from milk such as curd, cheese, yogurt are usually not fortified.

It is important for individuals with limited sun exposure to include rich sources of vitamin D in their diet.

Exposure to sunlight –

Exposure to sunlight is an important source of vitamin D as ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin.

It is nearly impossible to get adequate amounts of vitamin D from diet. Sunlight exposure is the only reliable way to generate vitamin D in the body.

What can Vitamin D deficiency lead to?

« Vitamin D deficiency leads to rickets in children which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones.

« Osteoporosis is commonly caused by a lack of vitamin D, which resists calcium absorption.

« Insufficient vitamin D leads to prostate cancer, ovarian cancer, colon cancer.

« Vitamin D deficiency may also make a person prone to Type 2 diabetes and impair insulin production. Infants who receive vitamin D supplementation have around 80% reduced risk of developing type 1 diabetes over the next twenty years.

« Vitamin D deficiency causes schizophrenia.

How much vitamin D is required?

The Food and Nutrition Board of the Institute of Medicine considers an intake of 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women to be the tolerable upper intake level.

Daily intake above this level increases the risk of toxicity and is not advised.

Who all are at risk of Vitamin D deficiency?

« Older people as the ability of the skin to convert vitamin D to its active hormonal form decreases

with age. The kidneys, which help convert vitamin D, do not work quite well when people age.

« People who do not get adequate exposure to sunlight, such as women who cover their body outside for religious or cultural reasons or individuals working in occupations that prevent exposure to sunlight.

« People with dark skin synthesize less vitamin D on exposure to sunlight than those with light skin.

« Obesity increases the risk of vitamin D deficiency. Once vitamin D is synthesized in the skin, it is deposited in the body fat, making it less bio-available to overweight and obese people..

« Individuals who have reduced ability to absorb dietary fat as Vitamin D is a fat-soluble vitamin. This may be due to conditions such as pancreatic enzyme deficiency, Crohn’s disease, bowel disease.

« Exclusively breast-fed infants because human milk may not contain adequate vitamin D.

Is too much of vitamin D risky?

Intake of too much vitamin D can cause toxicity leading to nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise levels of calcium, causing mental status changes.

Calcinosis, the deposition of calcium and phosphate in soft tissues such as kidneys, lungs, blood vessels and heart can be caused by vitamin D toxicity. The kidneys may be permanently damaged and start malfunctioning.

A word of caution:

Even weak sunscreens (SPF of block the body’s ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease by creating a critical vitamin deficiency in the body. Chronic Vitamin D deficiency cannot be reversed overnight: it takes months of vitamin D supplementation and sunlight exposure to rebuild the body’s bones and nervous system.

The majority of Americans suffer from at least one vitamin deficiency, but don’t even know it. It’s easy to pass off that fatigue as not getting enough sleep, or attribute the brittle hair to stress. It’s a growing problem, however, and it helps to know what you’re looking for so you can live a fuller life.

What Causes Vitamin Deficiency

The SAD (Standard American Diet) is one of the more varied diets on the planet. We have access to so many different foods that it should be easy to get all or most of the vitamins we need. Unfortunately, so many foods are processed that they’ve lost the majority of their nutrients. Some of the most important vitamins are replaced, which is why you’ll find cereals and milk that are fortified with things like iron, Vitamin A and Vitamin D. What many don’t realize is that there are far more vitamins and minerals that are required in order for our bodies to function properly.

Even if you eat well, plenty of fresh fruit and veggies, it can be difficult to cover all the bases and it’s not uncommon even for those who pay careful attention to their diet to be lacking in one or more vitamins.

Correcting a Vitamin Deficiency

While the ideal solution would be to eat the perfect combination of foods to get the right amount of vitamins, it isn’t very practical in today’s hectic world. Most people simply don’t have the time to meticulously plan and source their meals for maximum vitamin absorption. Eating right is definitely a step in the right direction, but you will probably need to use supplements, as well.

Vitamin supplements can be purchased individually or in multi-vitamins. If you just want to be sure that you’re getting a good mix of vitamins, then the multi is a good choice. However, for those who are receiving what they need in their diet and are only deficient in one or two things, then the individual supplements can be the way to go. This allows you to tailor the mix to fit your individual needs.

Signs of Vitamin Deficiency

While each vitamin has its own problems brought on by its lack, there are some general indications that you need to look into a multi-vitamin. When your body doesn’t receive the nutrition it needs, you’ll find that you are worn out, even after sleeping a full night. Fatigue is a very common symptom of a deficiency. Excessive hair loss, skin rashes and anemia are also signs that you are lacking something.

When the body is low on one or more vitamins, the immune system is often compromised, as well. This means that diseases like a simple cold or the flu will tend to last longer than normal and you may find that you are more prone to infections than usual. If you pay attention to your body, you will notice if something is wrong.

Vitamin A: When you are low in this vitamin, eye problems result. First, night blindness and dry eyes, then more severe issues indicate problems. In countries where Vitamin A is not available readily, people can even go blind from lack of it. In children, a deficiency could be apparent with a failure to grow properly.

Vitamin B: There are several vitamins included in this group. B1 causes beriberi in its absence, a disease that results in muscle weakness and brain damage. Lack of B2 can cause hair loss, ulcers in the mouth and on the skin, rashes and itchiness, among other symptoms.

If you don’t have enough B3, you could develop pellagra, which usually presents itself in the form of stomach problems and diarrhea, as well as rashes caused by the sun. Too little B5 and you’ll suffer from fatigue, nausea, headaches and tingling in the hands and feet. B6 deficiency usually results in anemia, feelings of dizziness and loss of hair.

Vitamin B9, also known as folic acid, is particularly important for women of child-bearing age. A lack of it during pregnancy could cause spina bifida in the unborn child or spontaneous abortion. B12 is another important vitamin, without which you suffer from the same symptoms as B5 deficiency.

Vitamin C: It’s fairly rare to find a deficiency in Vitamin C, since so many processed foods are already fortified, but taking extra means your immune system will be stronger. Signs that you are lacking in this important vitamin include fatigue, bleeding gums and slow healing of wounds.

Vitamin D: The lack of this vitamin has been named as a cause of certain kinds of cancer, such as breast and colon cancer. Less severe symptoms of deficiency include twitching muscles, sleep issues (particularly in small children), pain in the joints and osteoporosis.

Vitamin E: Not enough Vitamin E usually results in eye problems, especially a limit to how far you can move your eyes upwards. Severe deficiency could result in blindness. Lack of this vitamin can also cause fertility issues, miscarriages, as well as problems with the liver, brain and bone marrow.

Vitamin K: Anyone low on this vitamin will find that they bruise easily and tend to bleed more than normal with small cuts and scratches. Frequent nosebleeds could be a sign that you are low on Vitamin K.

Even if you feel that you get enough of each vitamin, that might not be true. Some foods, such as carbonated beverages, act as barriers, preventing the absorption of certain vitamins, so while you may be ingesting enough, your body might not be actually absorbing everything. This is one area that multi-vitamins treat well, since they have the optimum mix of vitamins to enhance the actual absorption.

To stay strong and healthy, it’s important to let your body have what it needs. Vitamin deficiencies are often mild in Western countries, but they do affect the quality of life and when it’s something so easy to treat, why not fix the problem?

Remember, this article is not intended to diagnose or treat any disease. If you suspect there is something wrong, be sure to see your doctor.