itamin deficiency-facts and tips
Every cell in the body relies on a sufficient supply of vitamins to do its metabolic work. In this way,vitamins perform many functions.Among other things,they promote blood formation, healthy skin, hair growth, vision,help to maintain nerves and muscles,aid in the release of energy from foods, prevent certain disorders like cancer,cataracts,arthiritis and heart disease. Most vitamins must be obtained from foods or supplements because the body cannot produce them. Vitamin deficiencies are common in many groups of people:dieters,pregnant or nursing women,elderly,people under stress and those taking medications such as cortisone or antibiotics. Plus cigarattes,coffee,alcohol and birth control pills all rob the body of vitamins.There is no substitute for a healthy diet of fruits,vegetables,grains and legumes. Vitamin deficieny usually occurs only after many weeks or months of intake below recommended levels.Supplements that supply megadoses of vitamins may provide an overdose.
Fat soluble vitamins-are stored in the body for use as needed.
Vitamin A,D,E,K.
Water soluble vitamins-are not stored by the body
Vitamin B6,B12,Folic acid,Niacin,Pantothenic acid,Riboflavin,Thiamin.To be taken daily.Raw fruits and vegetables are the best sources of vitamins.
Cigarette smoke destroys vitamin c in the body,so smokers need 100mg a day.A cup of orange juice supplies this amount.
Multivitamin is not a healthy substitute.A multivitamin that supplies no more than the reference daily intake for each nutrient can provide extra insurance.Taking supplements of individual vitamins is harmful.
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 oils 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.
