Vitamins & Minerals
Vitamin A (retinol) unlike Vit’s C & B which are water soluble, and are unable to be stored by the body with any excess passed out of the body through our urine. Vitamin A is not passed out of the body so quickly as in the case with Vitamin C & B, we do need to maintain our levels of vitamin A, but should be aware that the body will store this vitamin in the liver sometimes for weeks. Because of this fact there would be no need to take vitamin A daily having said that we do still need to maintain a healthy level in our bodies.
It is worth remembering that the fresher the produce, and the nearer to its natural state the higher its vitamin content. We are advised to store fresh foods carefully Vitamin A is a fat soluble vitamin, and can be found present in Green vegetables, Carrots, tomatoes, Full fat dairy produce, Liver, Kidney, eggs, fish-liver-oils, apricots and peaches (fresh or dried there is no difference) as well as other foods.
RDA: 0.75mg and 1.2mg for nursing mothers.
Vitamin A is fat soluble and can build up in the body to toxic levels. If you have any medical conditions always consult your doctor before taking vitamins or supplements. Problems resulting from a Deficiency
The B vitamin consists of eight water-soluble vitamins, and all of them have an important roll to play. Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), B6 (pyridoxine), Folic acid (B9), Biotin also called vitamin H, Cyanocobalamin (referred to as B12) is a man made vitamin, and is in fact just one of a class that make up B12 however, it is thought to be the vitamin most affected by ageing, and the lack of it produces symptoms which match those associated with senility.
The lack of the B vitamin is also linked to memory loss. Folic acid offers proper functioning of B12. Formation of red blood cells, and use of proteins. Fats and carbohydrates. B6 (pyridoxine) the production of antibodies against infection, red blood cell formation.
RDA: are B12, (cyanocobalamin) 2mg. Folic acid 0.03mg. B6 ( pyridoxine) 1.5mg to 2mg.
If antibiotics are used for prolonged periods, or antacids taken frequently at meal times then the ability to absorb folic acid drops considerably Do not take with epileptic drugs. If you have any medical conditions always consult your doctor before taking vitamins or supplements. Problems resulting from a Deficiency
Vitamin C: If you eat large amounts of vitamin c (water soluble) there is less chance of you being at the risk of various diseases. It also helps to protect the arteries by fighting against clogging, high blood pressure and cholesterol damage. It will also certainly boost the immune system.
We humans have no enzymatic capability to manufacture vitamin C we need to take it in daily. Sources of this vitamin can be found in citrus fruits and juices, tomatoes, broccoli, brussels sprouts, strawberries, blackcurrants, melon and kiwi fruit. As well as many others.
RDA: supplements of 30mg to 60mg for pregnant women, 6Omg (US);
Excessive daily doses of Vitamin C have been known to cause diarrhoea in some people. One case I do know of, the person involved actually turned a slight shade of orange (no joke) If you have any medical conditions always consult your doctor before taking vitamins or supplements.
Problems resulting from a Deficiency
Vitamin D (cholecalciferol) This vitamin is obtained by the action of sunlight on human skin It needs bare skin and direct sunlight (not through a window). People with darker skins will need more sun to get the same amount of vitamin D. Vitamin D is important for strong bones and muscles. Possibly, it may also help to prevent other diseases such as cancer, diabetes, tuberculosis and heart disease.
Vitamin D is found in certain foods: liver, some types of fish, and egg yolk, as well as full fat dairy products, milk drinks, Sardines, mackerel. Some cereals or margarines contain added vitamin D, and is routinely add to milk.
Vitamin D is especially important for pregnant or breastfeeding women, and their babies, because it is needed for growth. The sun also contributes significantly to the daily production of vitamin D, and as little as 10 minutes of exposure is thought to be enough to prevent deficiencies.
RDA In the UK, the Food Standards Agency does not recommend a specific daily dose of vitamin D unless you are elderly, pregnant, Asian, get little sun exposure or eat no meat or oily fish, in which case 10mcg is advised.
Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can lead to calcium deposits in soft tissues such as the heart and lungs. This can reduce their ability to function.
If you are on certain types of medication you may need more than the usual dose of vitamin D. These are: carbamezepine, phenytoin, primidone and barbiturates. Problems resulting from a Deficiency
Vitamin E: (fat soluble) helps fight against the gradual clogging of the arteries (atherosclerosis). It is also reported to help unblock arteries clogged by high-fat diet, preventing heart attacks as well as boosting a weak immune system. Vitamin E offers healthy cell membranes so may retard the effects of ageing. possibly even a plus for fertility. Cooking foods at high temperatures destroys vitamin E. A diet of processed foods that’s very low in fat might also cause a deficiency.
Your best sources are fresh and lightly processed foods. It is concentrated in fatty foods like vegetable oils, egg yolks, whole grain cereals, wheat germ, green vegetables, nuts are also a good source of vitamin E.
No obvious symptoms accompany a vitamin E deficiency, and only a blood test would be able to confirm if vitamin E was low.
RDA: 15 micograms of d-alpha-tocopherolor 22.5 IU (international units)
If you are taking anticoagulant drugs, expecting to under-go surgery or you have any form of bleeding complaint, then check with your GP before taking this particular vitamin. If you have any medical conditions always consult your doctor before taking vitamins or supplements. Problems resulting from a Deficiency
Selenium :(trace mineral) It is believed to be an excellent mineral for repairing cell damage and is believed to be a anti-cancer agent it will also be of benefit to the liver functions. With vitamin E selenium is an antioxidant and detoxifies elements such as lead and mercury, the proper functioning of red and white blood cells. It also helps in the fight against cancer.
Did you know eating 4 to five Brazil nuts (from the shell) daily would be the equivalent of taking a selenium pill. This mineral can be found in unrefined foods, especially wholegrain flour, cereals and products; seafood, egg yolk, liver, kidney, brewer’s yeast and garlic.
RDA: are Dosage of 0.05 to 0.2mg.
If you have any medical conditions always consult your doctor before taking vitamins or supplements. Problems resulting from a Deficiency
Zinc: As mentioned earlier our Thymus Gland shrinks with age. At one time this was considered to be the norm. However, it is believed that this gland can now be reawakened, by the the trace mineral Zinc.
This mineral can be found mostly in meat, seafood (oysters being the richest source) wholegrain flour, dairy products and egg yolk. This vitamin offers the functioning of many enzymes, leading to normal growth, and development the release of insulin, and of vitamin A and the speedy healing of cuts and wounds. Excessive loss of zinc can occur in trauma, burns and protein-losing conditions. It is worth noting mild deficiency may cause no obvious symptoms, where as severe deficiency may cause several conditions of a more serious nature
RDA: The UK recommended ranges are 5.5-9.5 mg/day for males and 4.0-7.0 mg/day for females.1.
The above recommended Zinc dosage would be fine for most people however elderly people may need a larger dose under medical supervision. If you have any medical conditions always consult your doctor before taking vitamins or supplements.
Problems resulting from a Deficiency
Note:
1. Water soluble vitamins C and B (B complex) need to be taken on a day to day basis this is because the body does not store this kind of vitamin and any excess is passed out in the urine. Caution is needed here as the water soluble vitamins can easily be lost in the cooking.
2. Fat soluble vitamins. A. D. E. K. There is no need to take these daily as our body can store these particular vitamin in the liver, sometimes for weeks. However we do need to eat or take them on a regular basis to keep our body topped up.
3.Vitamin capsules/tablets should be kept in a cool dry place and preferably away from daylight. A kitchen cupboard is one place however, do not put them in a cupboard that is above an area where cooking or boiling takes place especially during colder months where cooking/boiling may cause condensation.
The above-stated values are not meant for diagnosis, these are mainly reference values for informational purposes.
I point out all Information on this website is intended as a supplement to, not a substitute for, the expertise and judgement of a health care professional or indeed any other kind of professional relevant to the information on this website.