What Vitamins Should I Drink?

What Vitamins Should I Drink? 

Vitamins are essential micronutrients required by the body for growth and development.  Each vitamin plays a key role in how our bodies function. Since the body cannot synthesize  (make) vitamins by itself, it needs proper food intake for nutrition. Lack of proper nutrients can  cause fatigue, skin rashes, vision loss, and many other symptoms.  

We can absorb vitamins by eating balanced meals. Vitamins and minerals come from  sources of fresh fruits and vegetables, whole grains, lean proteins, nuts/seeds and legumes.  Consuming a diet that is consistent with those food sources allows the body to get proper  nutrients through digestion. When the body undergoes digestive functions, it pulls nutrients out  from foods and disposes of excess water soluble vitamins through waste and stores fat soluble  vitamins in the liver and fat tissues. 

Having a restricted diet plan can cause deficiencies. A vegan may experience symptoms  of decreased energy, infertility, and anemia due to decreased intake of B12, commonly found in  animal products. Other nutrients include iron, calcium, omega 3, vitamin D, iodine and zinc.  While a healthy vegan diet can include these, certain nutrients are not absorbed when  consuming tea or coffee, for example. Also, phytic acid found in plant based foods can hinder  zinc, iron, and calcium absorption. Taking a supplement will help the body get its proper  nutrients. Any food restrictions can cause your body to lack certain nutrients. Which nutrients  can you be missing out on? 

Which foods should I be consuming? 

Water soluble: 

Thiamin (B1): pork, soymilk, watermelon, acorn squash 

Riboflavin (B2): milk, yogurt, cheese, whole and enriched grains and cereals. Niacin (B3): meat, poultry, fish, fortified and whole grains, mushrooms, potatoes Pantothenic acid (B5): chicken, whole grains, broccoli, avocados, mushrooms Pyridoxine (B6): meat, fish, poultry, legumes, tofu and other soy products, bananas Biotin (B7): Whole grains, eggs, soybeans, fish 

Folic Acid (B9): Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black eyed peas and chickpeas), orange juice 

(B12): Meat, poultry, fish, milk, cheese, fortified soymilk and cereals 

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes,  Brussels sprouts

Fat soluble: 

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins,  spinach, mangoes 

Vitamin D: Fortified milk and cereals, fatty fish, 15- minute sun exposure Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts 

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale 

Minerals: 

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread 

Iodine: Iodized salt, seafood 

Calcium: yogurt, cheese, milk, salmon, leafy green vegetables 

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread 

If you are not consuming these foods daily, adding a supplement to your day would be  recommended. Rather than taking a multi-vitamin which can give excess intake and cause unnecessary work for your liver and kidneys, try taking specific supplements for those foods you  are not a fan of or restricting in your diet.  

How do I know if I am deficient?  

Talk to your doctor. A physician can perform blood work and give you results of  deficiencies. The common worldwide deficiencies are iron, iodine, calcium, magnesium, Vitamin  A, B12, and D.  

∙ Iron deficiencies can cause anemia, fatigue, weakened immune system, impaired brain  function and memory loss. It is highly recommended to take vitamin C with iron for  absorption and avoid dairy and caffeine as it will prevent absorption.  

∙ Iodine deficiencies effect 1/3 of the population causing hypothyroid, enlarged thyroid  gland, and mental delay or abnormalities in children. It is required in thyroid function  which aid metabolism, brain development and bone maintenance.  

∙ Calcium deficiency can cause osteoporosis in women of all ages and older adults. ∙ Magnesium deficiencies will cause heart arrhythmia, muscle cramps, restless leg  syndrome, fatigue and migraines. Deficiency can be caused by drug use, reduced  digestive function, or inadequate intake. 

While going over each deficiency may take a few pages, this gives you a general idea of  common symptoms in specific minerals. Have you experienced any specific symptoms that can  be related to a vitamin or mineral deficiency?  

Comment below and let us try and point out which vitamins or minerals will be good for  you! Every comment is counted as an entry for this months giveaway! (1 per reader )