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    Vitamin Guide

    One more very useful article from www.lifeme.gr. A vitamin guide, in a summary table of sources and possible symptoms of their lack.

    Read about potential shortage symptoms and their sources!

    Here are some useful information on the intake of vitamins and minerals that will help in creating an integrated nutritional plan and selecting the appropriate multivitamin. The following recommended dosages are for adults.

    Vitamin Guide

    VITAMINS

    POTENTIAL SHORTAGE SYMPTOMS

     

    SOURCES

    DID YOU KNOW?

    A Respiratory problems, skin diseases, somnambulism, dry eye

     

    Beef, liver, eggs, shrimp, fish, milk, cheddar cheese, Swiss cheese, sweet potatoes, carrots, pumpkins, squash, spinach, mangoes Many people get too much preformed vitamin A from food and supplements. Large amounts of vitamin A (but not β-carotene) can be harmful to the bones.
    Β1 /

    Thiamine

     

    Weakness, palpitations, gastrointestinal disturbances, shortness of breath, irritability, weak memory, numbness of limbs

     

    Pork chops, soy milk, watermelons, squash Most nutritious foods have some thiamine.

     

     

    Β2 /

    Riboflavin

     

    ageusia, anemia, anorexia, glossitis, dermatitis, irritation, dryness

     

    milk, yogurt, cheese, cereals and grains, liver  
    Β3 /

    Niacin

     

    weakness, anorexia, irritability, dryness, hallucinations

     

    Meat, poultry, fish, whole grains, mushrooms, potatoes, peanut butter Niacin is naturally present in foods and can also be produced by the body from the amino acid tryptophan with the help of B6.
    Β5 /

    Pantothenic acid

     

    Weakness, insomnia, depression, abdominal cramps, numbness of limbs, nausea, headache

     

    A wide variety of nutritious foods such as chicken, whole grains, broccoli, mushrooms, avocado, tomato products. Its deficiency causes leg burning and other neurological symptoms.
    Β6

     

     

    Weakness, anemia, dermatitis, migraines, limb numbness, nausea, dryness, stomatitis

     

    Meat, fish, poultry, legumes, tofu and other soy products, potatoes, non-citrus fruits such as bananas and watermelons Many people do not get enough of this nutrient.
    Β7 /

    Biotin

     

    Alopecia, insomnia, dryness, cramps, limb numbness, nausea

     

     Eggs, almonds, cauliflower, cheese, mushrooms, sweet potatoes, spinach *  If the levels of biotin in our body are sufficient, then your hair, nails and skin will be in very good condition. It is a necessary nutrient for pregnant women. *
    Β9 /

    Folic acid

     

    Weakness, anemia, gastrointestinal disorders, glossitis, dermatitis, depression

     

     Green leafy vegetables (such as spinach and cabbage), okra, Brussels sprouts, broccoli, asparagus, lentils, black beans, peanuts, orange juice, liver. **  It is extremely important for the production and maintenance of new cells, especially during periods of rapid development, such as pregnancy and infancy.
    Β12

     

    Anemia, palpitations, dementia, anorexia, depression, numbness of limbs, hallucinations, hypotension Meat, poultry, fish, milk, cheese, eggs, cereals, soy milk Some people, especially elderly, are deficient in vitamin B12 because they can not absorb it from food. Deficiency of vitamin B12 can cause memory loss, dementia and numbness in the hands and feet.
    C Scurvy (weakness, bleeding, anemia, anorexia, bruising, pain, fever) Fruit and fruit juices (mainly citrus fruits), potatoes, broccoli, peppers, spinach, strawberries, tomatoes, Brussels sprouts There is no satisfactory evidence that vitamin C helps to fight colds.
    D

     

    Alzheimer’s, diabetes, depression, osteoporosis, obesity, hyperparathyroidism, hypertension, inflammation

     

    Milk, cereals, oily fish Many people do not get enough of this ingredient. While the body uses sunlight to produce vitamin D, it can not produce enough, especially if they live in northern climates or do not spend much time in the sun.
    E

     

    hemolytic anemia, dermatological diseases, cataracts, muscular dystrophy, neurological problems, infertility

     

    Vegetable oils, salad dressings, margarine, wheat germ, green leafy vegetables, whole grains, nuts Vitamin E does not prevent wrinkles or slow down old age.
    K

     

    Bleeding, decreased blood coagulation Cabbage, liver, eggs, milk, spinach, broccoli, green vegetables Some intestinal bacteria produce a form of vitamin K, which represents about half the quantity we need. If you are taking an anticoagulant, be sure to take enough vitamin K.

    Source: www.lifeme.gr

    *note: The Healthy Cook from iatronet.gr

    ** note: The Healthy Cook from onmed.gr

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