The Newsy Neighbour
January Issue #111
Article provided by:Kathryn Hartwell for The Newsy Neighbour Magazine
I don’t know about you, but I find the question, “do I take
vitamin?” very confusing, especially if you are a woman over the age of 50. Do
we really need to take vitamins? Your doctor can order individual
blood tests to test levels of vitamins, minerals and other nutrients that
include vitamins A, D, C, K, and B-complex vitamins
B-12, B-6, B-1 and folates, minerals like magnesium, calcium, selenium, and
zinc.
This can help you take the guess work out of the question. Besides having the
blood tests done, there are things you can watch for that might tell you if you
are deficient in a certain vitamin.
5 Signs Your Body May Be Nutrient Deficient
If you’ve noticed a
mysterious health symptom that has no apparent cause, it’s worth considering
whether a nutrient deficiency may be to blame. You may not get a disease, but you can end up with impaired
functioning, because vitamins are co-factors for all the bio-chemical reactions
in the body. We need them to function properly.
1. Cracks at the corners of
your mouth.
This can be a sign of iron,
zinc, and B-vitamin (niacin, riboflavin, and B12) deficiency, or that you’re
not getting enough protein. Good dietary sources of these nutrients include
organic free-range poultry and eggs, wild-caught Alaskan salmon, oysters, and
clams (if you can be sure they are harvested from non-polluted waters), Swiss
chard, and tahini. Because vitamin C enhances iron absorption, be sure your
diet also includes plenty of vitamin C-rich veggies like broccoli, red bell
peppers, kale, and cauliflower.
2. Hair loss and a red, scaly
rash (especially on your face).
This can be a sign of
biotin (vitamin B7) deficiency. Your body needs biotin for metabolizing fats,
carbohydrates, and amino acids, but it’s most well-known for its role in
strengthening your hair and nails. Egg yolks from organic, free-range eggs are
one of the best sources of biotin. Wild-caught Alaskan salmon, avocados,
mushrooms, cauliflower, nuts, raspberries, and bananas also contain biotin.
3. Red or white acne-like
bumps (on your cheeks, arms, thighs, and buttocks).
This can be a sign of
deficiency in essential fatty acids like omega-3s, as well as vitamin A or
vitamin D deficiency. Increase your intake of omega-3 fats by eating more
sardines and anchovies (or wild-caught Alaskan salmon) or taking a krill oil
supplement. You can find vitamin A in foods like leafy green vegetables,
carrots, sweet potatoes, and red bell peppers, while vitamin D is best obtained
through safe sun exposure.
4. Tingling, prickling, and
numbness in your hands and feet.
This can also be a sign of
B-vitamin deficiency (particularly folate, B6, and B12). The symptom is related
to the deficiency’s effect on the peripheral nerves and may be combined with
anxiety, depression, anemia, fatigue, and hormone imbalances. Some good sources
of B vitamins include spinach, asparagus, beets, organic free-range eggs and
poultry, and grass-fed beef.
5. Muscle cramps (in your toes,
calves, backs of legs, and arches of feet).
Muscle cramps may be a sign
of deficiencies in magnesium, calcium, and potassium, especially if it happens
frequently. Fix this by eating more almonds, hazelnuts, squash, dark leafy
greens (kale, spinach, and dandelion), broccoli, Bok choy, and apples. They say that an estimated 80 percent of people are
deficient in magnesium. Your doctor can test you for this if you are having any
of the above-mentioned symptoms. Magnesium is a crucially important mineral for
optimal health, performing a wide array of biological functions, including but
not limited to: Activating muscles and nerves, creating energy in your body by
activating adenosine triphosphate (ATP), help digest proteins, carbohydrates,
and fats, serving as a building block for RNA and DNA synthesis and acting as a
precursor for neurotransmitters like serotonin. If you take calcium, you must
be careful as it could be a problem when taken in high quantities and can cause
more harm than good. It's very important to have a proper balance between these
two minerals. If you have too much calcium and not enough magnesium, your
muscles will tend to go into spasm, and this has consequences for your heart in
particular and could lead to a heart attack. Again, you doctor can test for
your calcium levels. I was suffering from leg and foot cramps in the middle of
the night so I started to alternate between calcium and magnesium every night
before I went to bed; my leg cramps stopped after just two nights!
As anything in life, always err
on the side of precaution and treat supplements like you would any other
medicine: take them with caution. If you are taking regular vitamin
supplements, or thinking about it, ask your doctor before doing so. And by the
way, 100 grams of spinach has
healthy amounts of vitamins A, C, E, K, several B vitamins, and essential
minerals including iron and calcium. The truth is, if you eat a diet rich in
fruits, vegetables, and fortified food, you're probably getting all you need.
But supplements do offer an easy, just-in-case form of health insurance.
I guess what it really boils down
to when it comes to the vitamin question, is if you feel you are deficient or do
not feel right, make an appointment with your family doctor. The Mayo Clinic
suggests if you suspect that you aren’t getting the
nutrients you need, consider shifting your focus from supplements to eating
better nutrient-rich whole foods such as fruits, vegetables, and whole grains as
they may provide many benefits over dietary supplements.
TODAY IS THE OLDEST YOU'VE
EVER BEEN, YET THE YOUNGEST YOU'LL EVER BE, SO ENJOY THIS DAY WHILE IT LASTS.
Kathryn
Hartwell
References: healthtestingcenters.com, mercola.com,
forbes.com, health.com and healthline.com
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