Nutrition

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.