Vitamins and minerals are needed for proper growth and development and body maintenance. They control the absorption of other nutrients and without them, a series of complaints can develop, from headaches to sterility. Vitamins, apart from K and D, must be obtained from the food we eat.
Read here to know more about Vitamins and Minerals.
VITAMINS (Part 1) |
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| Sources | : | Liver, green leafy vegetables, green and red bell peppers, fish liver oil, egg yolk. |
| Importance | : | Converted in the body into vitamin A, which is essential for good eyesight and night vision, for bone formation and normal body growth of skin and teeth. Acts as an antioxidant. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, mineral oil, alcohol, excessive iron and vitamin D deficiency. |
| Deficiency Symptoms | : | Night blindness, rough, dry, scaly skin, increased susceptibility to infections, loss of appetite, fatigue, insomnia, depression, brittle nails and lacklustre hair. |
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| Sources | : | Whole grains, liver, meat, eggs, nuts, bean, fish, brewer’s yeast. |
| Importance | : | Metabolism of carbohydrate, protein and fat. Helps in nervous system function, maintains healthy muscle tone in the intestinal tract, maintains skin, hair, eye, mouth and liver health. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, tobacco, alcohol, sleeping oils, estrogen drugs, antibiotics and stress. |
| Deficiency Symptoms | : | Dry, rough, cracked skin, acne, dull, dry or grey hair. Fatigue, poor appetite and gastrointestinal health. |
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| Sources | : | Whole grains, brewer’s yeast, meat, legumes, nuts. |
| Importance | : | Metabolism of carbohydrate. Helps maintain a healthy nervous system. Stimulates growth and muscle tone. Stabilizes the appetite. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, tobacco, alcohol, stress, fever, raw clams. |
| Deficiency Symptoms | : | Gastrointestinal problems, fatigue, loss of appetite, nervous disorders, heart disorders. |
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| Sources | : | Eggs, organ meats, milk, almonds, mushrooms, seaweed, dark green leafy vegetables. |
| Importance | : | Metabolism of carbohydrate, protein and fat. Aids in formation of antibodies and red blood cells. Maintains cell respiration. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, alcohol, sugar and tobacco. |
| Deficiency Symptoms | : | Mouth sores and cracks, dermatitis, retarded growth and digestive disturbances. |
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| Sources | : | Brewer’s yeast, organ meats, fish, legumes, whole grains. |
| Importance | : | Metabolism of carbohydrate, protein and fat. Maintains healthy skin, tongue and digestive system. Improves circulation. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, alcohol, sugar and antibiotics. |
| Deficiency Symptoms | : | Nervous disorders, headaches, insomnia, digestive disturbances, sore mouth and gums. |
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| Sources | : | Whole grains, legumes, brewer’s yeast, egg yolk, organ meats. |
| Importance | : | Release of energy from carbohydrate, protein and fat. Needed for synthesis of steroids and steroid hormones. Improves stress resistance. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, alcohol and sugar. |
| Deficiency Symptoms | : | Increased susceptibility to infection, gastrointestinal disturbance, depression, fatigue, restlessness and vomiting. |
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| Sources | : | Organ meats, brewer’s yeast, whole grains, fish, legumes, bananas, avocados. |
| Importance | : | Promotes amino acid metabolism. Aids synthesis of antibodies. Helps maintain sodium and phosphorus balance. |
| Nutrient Destroyers | : | Absorption inhibited by alcohol, birth control pills, tobacco, caffeine, radiation exposure. |
| Deficiency Symptoms | : | Anemia, mouth disorders, nervousness, muscular weakness, dermatitis, dandruff and water retention. |
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| Sources | : | Organ meats, clams, crabs, oysters, eggs and fish. |
| Importance | : | Normal nerve transmission. Aids in metabolism and transport of fats. Helps regulate liver and gallbladder health. |
| Nutrient Destroyers | : | Absorption inhibited by tobacco, caffeine, alcohol and most laxatives. |
| Deficiency Symptoms | : | Fatigue, anaemia, stunted growth in children and nervousness. |
click here to go to Vitamins (Part 2)
click here to go to Minerals (Part 1)
Best,
Tan Kok Hui
Nutrition Made Simple, Life Made Rich
