Of these five vitamins you might need more
Unlike our ancestors, most people need to do nowadays, no serious Worry more about drastic vitamin deficiency diseases. For one thing, we are better informed about nutrition, and on the other we have a permanent access to a balanced food. However, there are some vitamins that come often too short. A nutrition expert explains.
Mira llic … nutrition Advisor at the renowned Cleveland Clinic in the United States. In a recent contribution of clinic nutrition specialist, presents five important vitamins that often come in our diet to short. In addition, it provides tips on what food you can take to ensure more of these vitamins.
Vitamin B12 helps the nerve and blood cells healthy. In addition, the Vitamin supports the production of energy and the DNA of the body. With increasing age, less acid in the stomach, which is needed to have the Vitamin B12 from the food release, is llic … explained. Diseases such as Crohn’s disease or medications such as proton pump inhibitors, H2-blockers and the Diabetes drug Metformin can interfere with the release.
Vitamin B12 is obtained mainly from animal foods such as:
- Fish (e.g. herring, salmon and trout),
- Cattle and calf’s liver,
- Sea-buckthorn berries,
- Dairy products (e.g. cheese, yogurt),
- fortified soy milk.
Some people can only hard to cover the needs of
“Vegetarians and Vegans may be exposed to a higher risk to have too little B12 in the diet,” says Ilic. Fortified foods can remedy the situation. Also in people over 50 years, the danger is that you do not include sufficient amounts of Vitamin B12 there. In case of doubt, you should consult a Doctor, or a doctor, and in the case of a Vitamin B12 deficiency with dietary supplements against taxes.
Folic acid includes the many different forms of Vitamin B9, which is essential for the formation of red blood cells and for healthy cell growth. In the first few weeks of pregnancy, folic acid helps to prevent birth defects. Many people take in too little folic acid through their diet, so Ilic. To increase “the daily consumption, but it can be easier than you think,” emphasizes the nutritionist. In these foods a lot of folic acid is especially:
- Leaf green vegetables, or salads,
- Fruit, in particular citrus fruits, melons and strawberries,
- Whole-grain products,
- Wheat bran,
- Legumes (e.g., beans, lentils and peas).
A sufficient supply with Vitamin D is crucial, so that your body can absorb calcium. This, in turn, is needed for healthy bones and teeth. A Vitamin D deficiency has also been linked to certain types of cancer and heart disease, says the nutrition expert. Unlike other vitamins, our main source of Vitamin D is not the food, but the sun. Nevertheless, there are some foods that serve as a natural source of Vitamin D, such as, for example:
Vitamin B6 is part of about 200 biochemical reactions in the human body. Especially the Vitamin is involved in the regulation of sleep, appetite and mood. It also has a key function in cognitive abilities and immune function. Correct deficiency symptoms in this Vitamin, although rather rare, nevertheless, especially the elderly often get the recommended daily dose. These foods contain a lot of Vitamin B6:
- green leafy vegetables,
- Wild rice,
- Legumes (such as chickpeas),
Vitamin A is important for eyesight, healthy skin and for the immune system. It is included in preformed Vitamin A (Retinol) and Beta-carotene, which is converted by the body into an active Form. Ilic recommends green, orange or yellow vegetables and fruit as good sources of Beta-carotene, such as:
- Sweet potatoes,
- Green cabbage,
Also, some animal foods are rich in preformed Vitamin A, such as, for example:
“With a healthy, balanced diet, you can bring your supply of the vitamin in the blink of an eye to the right path,” says nutritionist Mira llic; (vb)