Rice Milk Eczema
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Nutritional & Vitamin deficiency: What is it and how to avoid it by Regina Cheah
I will first explain what vitamins and minerals are. Vitamins are a group of organic substances that are essential for the normal metabolism of the human body. They are important as they are essential for the promotion of health and growth of living organisms and the facilitation of skin, bone and muscle development which enables the body to undertake its functions effectively.
Minerals are inorganic substances which can be unnatural or man made. They regulate processes within the body and enable the creation of enzymes, hormones, bones, teeth and important tissues. These vitamins and minerals are not food themselves, but are found in foods which (as a result) induces your body to instinctively eat and search for food for energy and nutrition derivation.
Now, nutritional/vitamin deficiency occurs when your body does not have the required amount of vitamins and minerals to function properly. When this occurs, we start experiencing tiredness and symptoms of minor illness. If this continues for a long period of time, these minor illnesses may gradually develop into major diseases as your body cannot function effectively. Many people don’t realize how important these nutrients are for the body and how powerful they can be in ensuring one has a healthy body and leads a healthy life.
Nutritional deficiencies can be either primary or secondary. Primary nutritional deficiency occurs when you do not get enough vitamins and minerals from the food you eat while secondary deficiency occurs when due to an underlying disorder or a “lifestyle factor”, your body prevents or limits that absorption of important vitamins and minerals. Lifestyle factors can include smoking, drugs, excessive alcohol intake and particular medications.
Thus, to live a healthier lifestyle and avoid nutritional deficiencies, the first important step is to improve your lifestyle factors by lowering or stopping your alcohol intake, smoking habits and drug intake (if any). This will increase your body’s ability to absorb important nutrients from the foods you consume.
The second step is; You need to consume the right type of food in the right amount of quantities to ensure your body is getting all the nutrients it needs. Thus, I have created a table of each important vitamin and mineral your body needs, the amount you need to consume and the symptoms you may experience should you have a deficiency in that area.
Vitamin/Mineral
(Recommended daily intake)
Food sources
Why is it important?
Deficiency symptoms/diseases
Vitamin A (5000 IU)
Carrots, chicken liver, liver, green leafy vegetables
Ensures proper function of the immune system
Ensures optimum eye health
Helps in the maintenance of skin, hair, bones and teeth
Night blindness, Macular degeneration, Cataracts
Reduced hair growth
Increase susceptibility to illnesses
Dry/rough skin, hyperkeratosis (thickening and roughness of the skin
Acne
Vitamin B1 (100mg)
Wheat germ, pork, chicken liver, dried beans
Helps in carbohydrate metabolism
Helps improve nerve functions
Improves stamina
Prevents fluid retention
Anxiety, irritability and depression
Muscle cramps
Fatigue and insomnia
Loss of appetite and digestive problems
Memory loss
Numbness in hands and feet
Increase pain sensitivity
Decrease coordination
Vitamin B2 (25 mg)
Diary products, spinach, liver, milk, mushrooms
Essential to the activation of Vitamin B6 and folic acid
Needed for food metabolism
Increase risk of visual problems
Cracks/sores around nose and mouth
Depression people particularly at risk include women taking oral contraceptives and pregnant women in 2ndtrimester.
Vitamin B3 (50 mg)
Commonly deficient in the elderly
Meat, chicken, fish, dried beans, mushroom, tuna, peanuts
Helps maintain a healthy and functioning digestive and nervous system.
Reduces cholesterol
Maintains healthy skin
Anxiety, agitation, depression and potentially (if left untreated) psychosis and dementia.
Memory impairment
Mouth sores, bad breath
Vitamin B5 (100 mg)
Mushrooms, broccoli, tomatoes, liver, bran
Combats premature aging
Reduces mental stress
Helps in the functioning of the nervous system
Chronic fatigue, dizziness and muscular weakness
Greying/loss of hair
Constipation
Depression and anxiety
Vitamin B6 (200 mg)
Liver, turkey, peanuts, chicken, pork
Helps ensure nutrients are converted into energy and that amino acids can be processed.
Promotes nerve and brain functions
Anemia
Irritability, depression
Acne/facial oiliness
Arthritis
Hair loss
Vitamin B12 (25 mcg)
Deficiency is rare. Occurs normally with strict vegetarians
Meat, egg and diary products
Maintains healthy nervous system and helps form red blood cells
Nervous system disorders
Anemia
Vitamin C (75 mg)
Orange, strawberries, capsicums
Helps in the maintenance of healthy gums
Aids absorption of iron
Reduces risk of cancer
Reduce effects of the common cold
Reduces risk and progression of macular degeneration and cataracts formation
Results in muscle weakness
Bleeding gums
Easy bruising
Depression and irritability
Joint pains
Tiredness
Loose teeth
Vitamin D (10 mcg)
Egg yolk, Milk, Sunlight
Helps in calcium absorption
Helps in the maintenance of healthy bones and teeth
Insomnia
Myopia
Osteoporosis
Vitamin E (30 IU)
Wheat germ oil, corn, brown rice, mango, nuts
Helps form red blood cells and important tissues
Helps combat risk of Alzheimer’s, coronary heart disease and cancer development
Nerve abnormalities
Vitamin K (70 mcg)
Vegetables, chicken/beef/pork liver
Ensures normal blood clotting
Bleeding disorders
Biotin (30 mcg)
(Deficiency is rare)
Egg yolk, cheese, butter
Helps in the metabolism of glucose and certain fatty acids
Eye inflammation
Hair loss
Insomnia
Weakness in muscles
Calcium (1500 mg)
Dairy products, Broccoli, calcium rich bread
Helps in the building of strong bones and teeth
Promotes optimum nerve and muscles function
Essential for the blood clotting mechanism of the body
Rickets in children
Osteomalacia (soft bones) / Reduced bone density
Osteoporosis
Muscle aches, pains, spasms and cramps
Increase risk of fractures
Chromium (150 mcg)
Sweet potato, whole grains, tomato, bananas, chicken, beef
Helps ensure that glucose is available for energy
Essential in the metabolism of amino acids and fats
Helps lower blood sugar in individuals with type 2 Diabetes
Anxiety and fatigue
Adult onset diabetes/insulin resistant hyperglycaemia
Glucose intolerance
Copper (3 mg)
Meat organs and liver, seafood, nuts
Stimulates iron absorption
Essential in the creation of red blood cells, connective tissue and nerve fibers
Anemia
Depression, anxiety
Tiredness
Hair loss
Arterial damage
Hyperthyroidism
Folic acid (1 mg)
Vegetables, orange juice, meat organs
Helps in the manufacturing of genetic material, protein metabolism and red blood cells formation
Reduces risk of birth defects
Anemia
Fatigue and weaknesses
Insomnia and headaches
Shortness of breath
Iron (15 mg)
Liver, meats, almonds, cashews, beans, enriched bread, spinach
Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells
Anemia
Brittle nails
Fatigue, headaches, dizziness
Depression
Constipation
Mouth lesions and inflammation of the tongue
Magnesium (350 mg)
Spinach, vegetables, tofu, cashews, nuts wheat bran, enriched cereals
Activates enzymes needed for energy release
Needed by cells for genetic material and bone growth
Anxiety, restlessness, nervousness
Heart Attack
Hyper activity
Insomnia
Muscle spasms
Manganese (5 mg)
Fruits, vegetables, wholegrain products
Important for bone and tendon structure
Assist in the metabolism process
Involved in bone development process
Atherosclerosis (Clogging of the arteries and blood vessels due to accumulations of fatty deposits)
Dizziness
Increasing cholesterol levels
Loss of hearing/Ringing in ears
Loss of muscle control
Impaired growth
Skeletal abnormalities
Glucose intolerance
Potassium (3500 mg)
Bananas, oranges, peanuts, broccoli, mushrooms
Enables nerve and muscle functionality
Nausea
Irritability and depression
Acne
Fatigue, nervousness and insomnia
High cholesterol levels
Glucose intolerance
Weak muscle and reflexes
Selenium (70 mg)
Tuna, beef liver, chicken breasts, wholegrain products
Helps in oxidation process to ensure optimum absorption of vitamins and antioxidants
Higher cholesterol levels
Increase risk of cancer development
Reduce ability to secrete adequate amounts of digestive enzymes
Impairment of liver and immune system
Male sterility
Zinc (16 mg)
Oysters, chicken, yogurt, peanut, beans
Helps in oxidation process and supports the body’s absorption of important antioxidants
Acne
Depression and irritability
Amnesia
Brittle nails
Impairment in memory, growth, immune system and wound healing
Eczema
Hair loss
High cholesterol
Impotence and male infertility
Night blindness
Paranoia
As you can see, there are many different vitamins and minerals that are important to your body. Hence, changing your diet (or maintaining your healthy diet) by consuming foods that are rich in vitamins and minerals is extremely important to reduce your risk of developing diseases and illnesses.
Eating a healthy and balanced diet is the first step towards achieving adequate vitamins and minerals consumption. However, if there are other reasons why you’re having problems achieving the recommended daily intake of the different classes of food, I strongly do recommend taking additional supplements to ensure you’re consuming enough nutrients for your body. Also, it is easy to be fooled into thinking that (for example) 15 mg of iron is easily achievable. To consume 15 mg of iron, you would have to consume 5 cups of cooked spinach, or, 3 cups of almonds, or approx 7 oz of chicken liver a day. Now, unless you’re someone with a monster appetite, it is fair to say that it would be quite hard (for an average person) to continuously achieve such a diet and ensure that you’re consuming all of your important vitamins and minerals. Hence, this is why I strongly recommend taking high quality supplements as an important complement (not a replacement!) to your daily balanced diet and healthy lifestyle. This will reduce your risk to the development of such illnesses and diseases, increase your energy levels, improve your mood and allow you to lead and enjoy a healthy active life.
I hope you found this article useful to you and that you will take on board some of the advice. Take care and Good luck!
For articles and tips on healthy living, visit Your Opti Health Site. Leading a healthy lifestyle is essential to enjoy an active, healthy and happy life, so why not start one today?
Article Source: http://www.earticlesonline.com/Article/Nutritional—Vitamin-deficiency–What-is-it-and-how-to-avoid-it/1047448
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Tierra Mia Organics, Raw Goat Milk Skin Therapy, Body Soap Bar, Cinnamon Leaf Vanilla, 4.2 oz $10.99 Beneficial For: Oily skin Acne Eczema Baby skin Sensitive skin Shaving bumps Dry skin Pure enjoyment This is no ordinary soap bar. The soap you are now holding is hand-made 100% unpasteurized raw goat’s milk soap, from our very own happy goats. Caprylic acids found in raw goat milk are the closest to the natural pH of human skin, keeping your skin clean & healthy by using the science of nature…. |
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