The Importance of Vitamins and Minerals
by Ronnee Ruselle
I'll never forget when I was a child the time that my mother nearly died from an unexplainable cause. She suddenly could not keep her food down and her doctor had tried everything he could think of to find out the cause. Eventually she went off solids and onto liquids in an attempt to keep food down. It didn't work. Eventually moving onto boiled water and nothing else, the situation was getting pretty bad when she was down to less than a cup of water a day and still her stomach would keep nothing down.
She ended up in the Royal Prince Alfred Hospital in Sydney and only being children, we weren't aware of how serious the situation was until a doctor came into the room and explained to my father that had they not found the solution to her problem, she would have been died within the next 24 hours. So, what was the problem? Lack of a mineral - potassium. My mother was very fortunate that one of the head doctors at the hospital had heard about her situation and realized what was going on. My mother's body was unable to store potassium and it was killing her.
Most of us don't realize how important our vitamins and minerals are and we forget in our day to day rush that we will actually die if we deplete our vitamin and mineral supplies too far. It's probably safe to say that most people have a deficiency of some sort. Has it ever occurred to you that the annoying ache or pain you're feeling is a sign of a vitamin deficiency? Or that the tiredness you're feeling is not due to lack of sleep?
Well here is some helpful info to get you started on how they can affect you. Perhaps getting a check up from your doctor or ensuring that you take supplements or eat the fruit and veg you need to get your vitamins and minerals will become a little more important - even extending your life.
As you'll see from the info below, not taking too much is as important as taking too little. This information is just a guide to give you an idea of how important vitamins and minerals are. You will need to speak to your medical advisor for advice in relation to them.
VITAMINS
Vitamin A (Retinol)
This vitamin is good for eyesight, growth, appetite and taste. Night blindness can be a sign of deficiency. The recommended allowance is 800 micrograms per day. You can find Vitamin A in liver, fish-liver oil, carrots, leafy green vegetables, yellow fruits, egg yolks and milk products. Vitamin A is fat-soluble and so it is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous. It can be destroyed by fatty acids.
Vitamin B1 (Thiamine)
This vitamin is good for the nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues. Signs of deficiency include tingling in the fingers and toes, confusion, loss of balance, loss of appetite, exhaustion, difficulty concentrating. The recommended allowance is 1.4mg per day. You can find Vitamin B1 in liver, rice, wholemeal products, yeast, pork, milk and peanuts. There is no concern of poisoning with this vitamin as it is water soluble so excess is removed from the body along with urine. Thiamine is destroyed by high temperatures, alcohol and coffee.
Vitamin B2 (Riboflavin)
Riboflavin is good for growth, the skin, your nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, carbohydrates and fat. Signs of deficiency include itchy and irritated eyes, itchy mucous membranes (including nose, mouth and throat), itchy lips and skin. The recommended dose is 1.6 mg per day. Riboflavin can be found in milk, yeast, liver, cheese, leafy, green vegetables and fish. There is no danger of poisoning with this vitamin as it is water soluble and is removed from the body with urine. It can be destroyed by alcohol and light (one of the reasons milk cartons were designed in place of glass bottles).
Vitamin B6 (Pyridoxine)
Vitamin B6 helps to prevent skin conditions and nerve problems. It helps the body to absorb protein and carbohydrates. Skin inflammation can be a sign of deficiency. The recommended dosage is 2mg per day although women who are taking the contraceptive pill may need to take more. You'll find B6 in fish, bananas, chicken, pork, whole grains and dried beans. It may cause nerve problems, in large doses. There is no agreed amount for the maximum safe dosage so you may want to get some medical advice before exceeding the recommended daily allowance. Vitamin By is destroyed by the contraceptive pill, boiled or roasted food, alcohol and the female hormone, oestrogen.
Vitamin B12 (Cobalamin)
This vitamin is good for helping your body make red blood cells and nerve formation. Deficiency could show through tiredness, difficulty breathing, dizziness, and abnormalities in nerve tissue function. The recommended dosage is 1 microgram per day. Good sources of B12 include fish, liver, beef, pork, milk and cheese. No problems with overdosing as it is water soluble and is passed with urine.
Vitamin C (Ascorbic acid)
Vitamin C is good for strengthening your immune system and protecting you from viruses and bacteria, healing wounds, reducing cholesterol, preventing scurvy and increasing cellular lifespan. It is a natural laxative. Signs of deficiency include tiredness, bleeding gums and slow healing wounds. Recommended dosage is 60mg per day. You'll find Vitamin C in citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, leafy green vegetables, potatoes and peppers (capsicums). Large doses can cause diarrhea and nausea. Boiling food can destroy vitamin C along with light, smoking and heat.
Vitamin D
This vitamin is good for healthy, strong teeth and bones. Unhealthy teeth, weakening bones and rickets in children can be signs of deficiency. The recommended dose is 5 micrograms per day. Sunlight is a great source of Vitamin D so people who live in sun drenched countries such as Australia don't normally need supplements, but those in colder climates may need to take supplements. It can also be found in cod liver oil, sardines, herring, salmon, tuna, milk and milk products. Because vitamin D is fat soluble, it can accumulate in the body which can be dangerous. It can be destroyed by mineral oil.
Vitamin E (Tocopherol)
This vitamin is a powerful antioxidant. Weak muscles and fertility problems can be signs of deficiency. The recommended dose is 10mg per day. Vitamin E can be found in nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, eggs and wholemeal products. Vitamin E is fat soluble so there's a slight risk of overdose. Vitamin E is destroyed by heat, oxygen, frost, iron, chlorine and mineral oil.
Folic Acid
Folic acid is good for producing red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as cleft palate, cleft lip and spina bifida. A sign of deficiency is tiredness from anaemia and a red tongue. Recommended dose is 200mg per day. Women who are trying to conceive or are pregnant will need double that for the first 12 weeks of pregnancy. Folic acid can be found in carrots, egg yolks, yeast, melon, apricots, pumpkin, avocado, beans, rye, leafy green vegetables and whole wheat. It's water soluble so excess leaves the body through the urine so there's no problem with a build up of it in your system. It is destroyed by sunlight, heat, water and oestrogen.
MINERALS
Calcium
Calcium is good for strong bones and teeth as well as nerve function, muscle contraction and blood clotting. Poor teeth and brittle bones can be a sign of deficient calcium levels. Recommended dose is 800mg per day. Calcium can be found in milk, cheese, butter, yoghurt and leafy green vegetables. High doses of calcium can lead to headaches, stomach pain, high blood pressure and diarrhea. Excess calcium can be deposited as kidney stones and gall stones.
Iron
Iron is good for red blood cells, muscle function, white blood cells and the immune system. Tiredness, irritability, difficulties concentrating can indicate a lack of iron. The recommended dosage is 14mg per day. Iron can be found in lean red meat, oil fish, egg yolks, nuts, whole grains, whole wheat and leafy green vegetables. As iron is stored in the body and excess amounts can cause vomiting, nausea, constipation and diarrhea. Very high doses can be lethal.
Magnesium
Magnesium is good for converting food to energy, cell repair, building strong bones, teeth and muscles as well as regulating body temperature. Lack of magnesium has been associated with heart disease, muscle spasms, diabetes, high blood pressure and weak bones. Recommended dosage is 300 mg per day. It is found in leafy green vegetables, whole grains and nut. High doses can cause diarrhea.
Potassium
Potassium is an electrolyte. It helps regulate blood pressure and heart beat, keeps body fluids levels in balance. Lack of potassium can negatively affect the heart and heartbeat. Recommended daily intake is up to 2000mg per day. Potassium is found in baked potato with the skin on, bananas, black beans, lentils, kidney beans, prune juice, avocado, spinach orange juice, sweet potato, milk, flounder, tomatoes. Acute Potassium toxicity can lead to irregular heartbeat, diarrhoea, fever, kidney problems and convulsions.
Zinc
Zinc helps the immune system plus the breakdown of protein, fat and carbohydrate. Signs of deficiency include lesions on skin, eyes and in the throat, loss of taste and smell, hair loss, diarrhea, slow healing of wounds and growth problems in children. Zinc can be found in whole grains, meat, shellfish, milk and brown rice. Too much zinc can cause stomach cramps, nausea and vomiting.
The ideal way to get your regular vitamins and minerals is to eat a good variety of fresh fruit, vegetables, meat and grains. Eating your way to health can be good for you and enjoyable!