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Are Vitamins Really Necessary?
By: Vatche Bartekian - Stress Management Specialist
Several years ago, a student of mine started developing rashes on his arms and would get many nosebleeds during the day. He was afraid that he might be developing some kind of an allergy or even anemia. After consulting with a doctor and taking appropriate prescribed measures, he still continued to demonstrate the symptoms.
He finally came to me for advice and I asked him if he ate a lot of fruits and vegetables to which he answered "no". I immediately saw the possible problem: vitamin and mineral deficiency. After putting him on a balanced diet of meats, legumes and fruits, his symptoms disappeared.
The ABC's Of Vitamins
Vitamins and minerals are now recognized in playing a role in the health and vitality of every organ in the body, from skin and bones to the nervous and immune systems, right up to the brain. Studies have shown that being well nourished with vitamins and minerals can lower cholesterol levels, help wounds heal faster, raise your sperm count and make you more resistant to colds and flu, asthma, cataracts, and even gum disease.
Vitamins such as C, E, and beta-carotene also have a protective benefit against the effects of aging and certain types of cancer. One particularly interesting discovery is the evidence that beta-carotene boosts immune system functions in AIDS patients.
What Is Enough?
On average, only 9% of all North American men consume three or more vegetables and two or more fruits daily, as recommended by the government. Therefore, it's not hard to see that most of us lack the optimum daily dosage of vitamins and minerals. We must therefore introduce supplements into our diets.
For a basic daily supplement, you want a pill that contains 100% of the RDA (Recommended Dietary Allowances) for all vitamins and minerals. This is especially important for men since minerals such as potassium, magnesium, selenium and zinc help regulate body functions and aid in the growth and maintenance of body tissues, and act as catalysts for the release of energy. The following is a table outlining the facts about vitamins and minerals:
FAT SOLUABLE
Vitamin
|
Dietary Source
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Major Functions
|
Signs of Prolonged Deficiency
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Toxic Effects Of Major Doses
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Vitamin A
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Liver, milk, butter, cheese, carrots, spinach.
|
Maintenance of vision, skin, linings of nose, mouth, digestive and urinary tracts.
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Night blindness; dry, scaling skin; loss of appetite; anemia; kidney stones.
|
Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects.
|
Vitamin D
|
Milk, fish oils, butter, egg yolks, sunlight.
|
Maintenance of bones and teeth; promotion of calcium absorption.
|
Bone softening, loss, and fractures in adults.
|
Kidney damage; calcium deposits in soft tissues, depression, and death.
|
Vitamin E
|
Vegetable oils, whole grains, nuts & seeds, green leafy vegetables, asparagus, peaches.
|
Protection and maintenance of cellular membranes.
|
Red blood cell breakage and anemia, weakness, neurological problems, muscle cramps.
|
Relatively non-toxic, but may cause excess bleeding or formation of blood clots.
|
Vitamin K
|
Green leafy vegetables; smaller amounts widespread in other foods.
|
Production of essential blood clotting factors.
|
Hemorrhaging
|
None
|
WATER SOLUBLE
Vitamin
|
Dietary Sources
|
Major Functions
|
Signs of Prolonged Deficiency
|
Toxic Effects of Megadoses
|
Vitamin C
|
Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage
|
Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption
|
Scurvy, anemia, loose teeth, joint pain, poor healing, hair loss
|
Urinary stones, acid stomach, nausea, diarrhea, headache, fatigue
|
Thiamin
|
Whole-grain and enriched breads and cereals, organ meats, lean pork, nuts, legumes
|
Conversion of carbohydrates into usable forms of energy; maintenance of nervous system function
|
Beriberi (symptoms include muscle wasting, mental illness, anorexia, enlarged heart, nerve changes, abnormal heart rhythm)
|
None
|
Riboflavin
|
Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables
|
Energy metabolism; maintenance of skin and nervous system
|
Cracks at corners of mouth; sore throat; skin rash; hypersensitivity to light; purple tongue
|
None
|
Niacin
|
Conversion of carbohydrates, fats and proteins into usable energy
|
Pellagra (symptoms include diarrhea, dermatitis, inflammation of mucus membranes, dementia)
|
Flushing of skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance
|
Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects
|
Vitamin B6
|
Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork
|
Protein and neurotransmitter metabolism; red blood cell synthesis
|
Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion
|
Neurological abnormalities and damage
|
Foliate
|
Green leafy vegetables, yeast, oranges, whole grains, and legumes, liver
|
Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis
|
Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue
|
Masking of vitamin B12 deficiency
|
Vitamin B12
|
Eggs, milk, meats, other animal foods
|
Metabolic reactions; synthesis of red and white blood cells
|
Anemia, fatigue, nervous system damage, sore tongue
|
None
|
Biotin
|
Cereals, yeast, egg yolks, soy flour, liver; widespread in foods
|
Metabolism of fats, carbohydrates, and proteins
|
Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss
|
None
|
Pantothenic Acid
|
Animal foods, whole grains, legumes; widespread in foods
|
Metabolism of fats, carbohydrates, and proteins
|
Fatigue, numbness of hands and feet, gastrointestinal disturbances
|
None
|
After these basics in vitamins, minerals should also be looked at before taking them.
Minerals
|
Dietary Sources
|
Major Functions
|
Signs of Prolonged Deficiency
|
Toxic Effects of Megadoses
|
Calcium
|
Dairy products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish
|
Maintenance of bones and teeth, control of nerve impulses and muscle contractions
|
Bone mineral loss
|
Constipation, urinary stones, calcium deposits in soft tissues, inhibition of mineral absorption
|
Fluoride
|
Drinking tap water, tea, and marine fish eaten with bones
|
Maintenance of tooth and bone structure
|
Tooth decay
|
Increased bone density, mottling of teeth, impaired kidney function
|
Iodine
|
Iodized salt, seafood
|
Essential part of thyroid hormones; regulation of metabolism
|
Goiter (enlarged thyroid), cretinism (birth defect)
|
Depression of thyroid activity, hyperthyroidism
|
Magnesium
|
Grains, legumes, nuts, seeds, green vegetables, and mineral water
|
Transmission of nerve impulses, energy transfer, activation of many enzymes
|
Neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure
|
Nausea, vomiting, diarrhea, central nervous system depression, coma; death in people with impaired kidneys
|
Phosphorus
|
Present in nearly all foods
|
Bone growth and maintenance; energy transfer in cells
|
Weakness, bone loss, kidney disorders, cardiorespiratory failure
|
Drop in blood calcium levels, calcium deposits in soft tissue
|
Potassium
|
Meats, milk, fruits, vegetables, grains, legumes
|
Nerve function and body water balance
|
Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm
|
Cardiac arrest
|
Selenium
|
Seafood, meat, eggs, whole grains
|
Protection of cells from oxidative damage, immune response
|
Muscle pain and weakness, heart disorders
|
Hair loss, nausea and vomiting, weakness and irritability
|
Sodium
|
Salt, soy sauce, salted foods
|
Body water balance, acid-base balance, nerve functions
|
Muscle weakness, loss of appetite, nausea, vomiting, sodium deficiency is rarely seen
|
Edema, hypertension
|
Zinc
|
Whole grains, meat, eggs, liver, seafood (especially oysters)
|
Synthesis of proteins, RNA and DNA; wound healing; immune response; ability to taste
|
Growth failure, loss of appetite, impaired taste, skin rash, impaired immune functions, poor wound healing
|
Vomiting, impaired immune function, decline in blood HDL levels, impaired copper absorption
|
This table will hopefully clear up any inquiries that you may have about the use of vitamins and minerals. If you want some more information, just email me your questions on the subject because you're better safe than sorry.
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