The little Guide to Your Essential Vitamins

 

Your Macronutrients consist of proteins, carbohydrates, fats (and alcohol). Vitamins and minerals make up your Micronutrients. Vitamins are considered essential nutrients as they perform hundreds of roles in the body. They help keep your bones strong, heal wounds, and boost your immune system. They also convert food into energy, and repair cellular damage by destroying *free radicals in the body. Taking a multivitamin is associated with a boost in energy levels, feelings of well being, as well as a decrease in stress and anxiety. 

*A free radical is an atom or molecule made in the body that can damage cells. They are formed when our bodies convert the food we eat into energy or we can obtain them from the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

 

Vitamin A (Beta-Carotene)

Fat Soluble

Role: Healps obtain healthy skin (helps prevent wrinkles), good eyesight, and is a powerful antioxidant that protects against cancer (like skin and lung cancer) and heart disease, enhances the immune system, formation of bones and teeth, growth and repair of body tissues, and lowers cholesterol.

Source: Orange & yellow fruits and vegetables to include spinach, carrots, parsley, garlic, and yams. Whole milk, eggs, fish and animal liver oils. Oily fish such as Salmon, Mackerel, Herring, Trout, Tuna, Swordfish, Carp, Orange roughy, Kipper, Sardines and Anchovies

Deficiency symptoms: faulty teeth and slow bone formation; night blindness (see poorly in dim light); prolonged deficiency can cause dry eyes which can ultimately lead to blindness; rough dry scaly skin; bumpy skin; increased susceptibility to colds and viral sinus infections, frequent infections of the bladder or urinary tract; rapid weight loss; loss of smell, taste or appetite. 

 

Vitamin B complex

Water Soluble

Role: There are 8 types of B- vitamins. These vitamins are water soluble and needed for functions like energy production and producing red blood cells in our bodies. These essential vitamins are however easily destroyed when cooking foods or processing food.

 

  

  

  

 

 

Choline 

Water Soluble (not a true vitamin but usually associated with B vitamins)

Role:  An essential nutrient to facilitate nerve transmission for brain function, memory and movement of muscles. Regulation of the nervous system & gallbladder, hormone production and helps the liver eliminate toxins.

Source:  Leafy greens, peanuts, egg yolks, meat, milk, legumes, fermented soybeans, yeast, wheat germ, whole grain cereal

 

Vitamin C

Water Soluble

Role: This anti-stress vitamin protects the cells from toxic wastes and is the most powerful & effective of all the antioxidants. Taken with Vitamin E provides you with maximum free radical protection. Vitamin C also supports the immune system and promotes wound healing, helps to prevent cancer and viral disease. Reduces infections, allergies, asthma and the common cold. Supports collagen and cartilage growth. Protects blood vessels and reduces the risk of cataracts. Because this very important powerful vitamin is water soluble and not readily stored, consistent daily intake and replenishment is essential.

Source: Citrus fruits, Red & green bell peppers, tomatoes, potatoes, rose hips, green vegetables, broccoli, brussels sprouts, cauliflower strawberries, spinach, cabbage, cantaloupe and other fruits. Vitamin C supplements in the powder or crystal form are best assimilated into the body

Deficiency symptoms: Vitamin C is essential for the synthesis of collagen. Shortage of vitamin C leads to scurvy, where the body stops making collagen and so falls apart – joints fail due to breakdown of cartilage and tendons, blood vessels break open, gums ulcerate and teeth fall out, the immune system deteriorates, and the person dies. Other vitamin deficiency symptoms may include: easy bruising and small spots of bleeding under the skin (which appear as pink spots on the skin); swollen or painful joints or bones; slow-healing wounds and fractures; nosebleeds; spongy, swollen, bleeding gums and loose teeth; teeth decay easily; dry brittle hair; dry rough scaly skin; anemia; fatigue or lethargy or muscle weakness; loss of appetite; recurrent colds and infections; atherosclerosis; possible weight gain due to slower metabolism. 

 

Bioflavonoids 

Water Soluble- (not a true vitamin associated with vitamin C)

Role:  An essential nutrient to facilitate nerve transmission for brain function, memory and movement of muscles. Regulation of the nervous system & gallbladder, hormone production and helps the liver eliminate toxins.

Source: Fruits and vegetables to include, apricots, blackberries, black currants, broccoli, cantaloupes, cherries, grapefruits, grapes, oranges, lemons, and green leafy vegetables green collard and kale.

 

Vitamin D

Fat Soluble

Role:  Development of bones and protects against muscle weakness. Regulates absorption & metabolism of calcium & phosphorus, and helps to prevent tooth decay. Maintains the nervous system and enhances immunity.

Source: Fish, cod liver oil, egg yolks, fortified milk, butter, dandelion greens, oatmeal, sweet potatoes and liver.

Deficiency symptoms: impair proper function of insulin- producing cells possibly leading to type 2 diabetes. Studies also suggest a link between lack of vitamin D in early life with later onset of type 1 diabetes. Other vitamin deficiency symptoms may include :: rickets which causes soft bones, skeletal deformities or retarded growth in children; osteomalacia resulting in muscular weakness and soft bones; muscle or bone pain (including low back pain); frequent bone fractures; osteoporosis; higher risk of periodontal disease in adults over 50 years old; rheumatoid arthritis; increased risk of diabetes due to insufficient insulin produced; increased risk of high blood pressure; hypocalcemia (low blood calcium level) characterized by muscle cramps, twitching nerves or muscles, numbness and tingling of fingers and toes, irregular heart contractions, and irritability. 

 

Vitamin E

Fat Soluble

Role: Vitamin E acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E for its immune system and it helps to widen blood vessels and keep blood from clotting within them. In addition, vitamin E is needed for enzymes & interactions between cells to carry out many important functions in the body. Vitanmin E has also been found to lower the risk of heart disease, brain health

 

Source: Vegetable oils like wheat germ, sunflower, and safflower oils. Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds). Green vegetables, such as spinach and broccoli​.

Deficiency symptoms: Vitamin E deficiency is not common in healthy people. It is often linked to certain diseases where fat is not properly digested or absorbed as Vitamin E needs some fat for the digestive system to absorb it. Vitamin E deficiency may lead to nerve and muscle damage that results in loss of feeling in the arms and legs, minimized body movement, muscle weakness, and eye sight problems. Another sign of deficiency is a weakened immune system. In supplement form, high doses of vitamin E might increase the risk of bleeding by reducing the blood’s ability to form clots and brain bleeding. Because of this risk, please be aware of the recommended dose of Vitamin E in your country.

 

Vitamin K

Fat Soluble

Role: Vitamin K is actually a group of compounds, most importantly K1 and K2. They play a key role in helping the blood cloth and preventing excessive bleeding. 

Source: Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds obtained mainly from meats, cheeses, and eggs, and synthesized by bacteria.

Deficiency symptoms: Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn babies.

 

Please see you Health Care Professional before commencing any new supplementation.

I take my multivitamin daily! Where I get my sports supplements from to supplement my healthy, active lifestyle: www.womensbest.com.au

Instagram: @womensbest

Snapchat: womensbest 

Discount code: 'Camilla10'

 

Camilla xx

 

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