Vitamin Deficiency Symptoms, How to combat it

The insufficient supply of the organism with vitamins can include lead to fatigue, headaches or inflammations. But really suffering so many of massive vitamin deficiency? If so, how to effectively act against it?

Vitamin deficiency symptoms
The human body requires for the proper functioning of its mechanisms, among other important nutrients, above all, an adequate intake of vitamins. Thirteen vitamins are responsible for these support functions of the body. Four of them are fat soluble: A, D, E and K. The remaining nine, among which are the vitamins B and C are, are water soluble. Each vitamin has different roles in cellular metabolism. With a massive under supply can cause occur, but allegedly for lack of proper feeding of the vitamin completely escape again.

Deficiency of vitamin A may cause mucous membranes and skin problem, weight loss and night blindness. A deficiency of vitamin B1 and B2 can include Growth and nerve interference, while a deficiency of vitamin B3 cause inflammation and discoloration of skin and mucous membranes, and - just as too little can cause vitamin B5 - nerve disorders. Those who take too little vitamin B6 -containing foods can, including suffering from inflammation of the eyes and mouth, nervous disorders and skin damage, while a vitamin B12 deficiency include the synthesis of protein and interferes with anemia favored. Folic acid deficiency can lead to inflammation of the mucous membrane, disorders of the gastrointestinal tract and the blood.

The lack of vitamin C - ascorbic acid or called - led earlier, particularly among sailors to scurvy. Today, with vitamin C deficiency increases the susceptibility to infection particularly disturbed cardiac activity or decreases the bone and tooth substance. Taking too little vitamin D to itself, it may inter alias come to rickets in children and osteoporosis in adults. Vitamin D is also the only vitamin that the human body can produce itself - with the help of sunlight. If you have a deficiency of vitamin E, may reduce the capacity and the fertility and the risk of suffering from anemia and muscle atrophy, is increased. Biotin, Vitamin H, or called, in turn, supports the growth of skin, hair and nails and reveals a deficiency in hyper excitability and changes in skin and mucous membranes.

Vitamin K promotes blood clotting and ultimately prevents internal bleeding. Since the various physical phenomena and defects may well have multiple causes, a vitamin deficiency with naked eye is not really visible. Only a blood test can provide clarity. But preventively with constant fatigue, listlessness and inflammation vulnerabilities ever to eat a balanced can not hurt!

Higher vitamin requirements in smokers, pregnant women and seniors
To a lack in the sickening sense like some experts - based on our latitudes do not speak -. If it were more likely to undersupply, which need not necessarily cause a deficiency symptom or disease? At risk for such deprivation are mainly people who, feed through constant dieting unilaterally, predominantly nutrient - and vitamin- poor take fast food for themselves or by smoking, alcohol, anti - birth control, pregnancy, breast feeding, serious physical or mental stress diseases such as infections or cancer have an increased vitamin requirements.

In addition, children in the growth phase an increased supply of vitamins. Even the elderly, chronic patients and vegetarians are usually affected by a shortage of individual vitamins.

A balanced diet helps prevent deficiency
To prevent deficiency, or rather shortage, one should - as is preached for decades to feed - with carefully balanced and versatile especially good cooked vegetables, fruits, whole grains, but also meat and fish.

Proper Diet Helps to Fight Disease

Diabetes, cancer, migraine, arthritis - these are just some of the most common diseases that can threaten our lives or drastically shorten it. Most people know that poor diets may worsen these conditions, but few are aware that proper diet helps even their treatment or at least keep their development.

Overweight:
1. Rich in fiber cereals. Look for products that include more than 5 grams fiber and less than 120 calories a portion.
2. Cucumbers are rich in water and poor calorie vegetables you to sate a long time.
3. Egg whites contain a significant quantity of high quality protein. This food will increase body metabolism and help you maintain muscle mass while burning body fat
4. Sugar-free gum. Give your taste senses something sweet, to avoid to put something in your mouth calorie
5. Coffee with skimmed milk. Reason that is warm, you'll drink more slowly, which will help you feel better City. Milk and caffeine will make you feel the energy

Diabetes:
1. Oily fish (salmon, mackerel) are good sources of vitamin D. Furthermore, the fat contained in them, reducing the risk of developing diabetes.
2. Turkey and chicken breasts contain significant amounts of quality protein, which reduce the absorption of carbohydrates and delay their entry into circulation. This prevents sharp increases in blood sugar.
3. Soy meal is also rich in omega-3 fatty acids. It is an ideal combination of valuable proteins and carbohydrates that reduce risk of cardiovascular diseases.
4. Skimmed milk yoghurt rich of calcium a food that improves insulin sensitivity and helps to control blood pressure.
5. Beetroot is a combination of carbohydrates with low glycemic index and magnesium. This plant reduces risk of diabetes by 33%.

Cardiovascular diseases:
1. Oily fish (salmon, mackerel) are rich in omega-3 fatty acids. These fish dilute blood and lower levels in the blood.
2. Banana contains magnesium and potassium and helps to maintain blood pressure within normal limits.
3. Brussels sprouts are a good source of soluble fiber, giving it the ability to lower levels of bad cholesterol.
4. Oatmeal is another good source of soluble fiber that helps maintain normal levels of blood cholesterol.
5. Sunflower seeds are extremely rich in soluble fiber and folic acid. This food fight successfully with cardiovascular disease. Best bet is to pick the sunflower seeds, which they do not add salt.

Migraine:
1. Enriched with omega-3 eggs are eggs from hens fed flax seed and fish mixtures. They are extremely rich in omega-3 and thus reduce inflammation as the occurrence of migraine causes.
2. Beans are rich in magnesium, a mineral deficiency that is associated with the condition of migraine.
3. Fresh milk contains significant amounts of riboflavin, vitamin B group, which plays a critical role in energy production at the cellular level. The lack of cellular energy is considered to cause unlocks Miguel.
4. Linseed is a good source of essential omega-3 fatty acids which reduce inflammation.
5. Spinach is a leafy green plant that is an excellent source of magnesium.
Arthritis:
1. Red peppers are rich in vitamin C and many other colorful vegetables. Vitamin C is responsible for maintaining the health of collagen - the main ingredient of cartilage tissue.
2. Carrots contain beta-carotene, which is a powerful antioxidant.
3. Strawberries, raspberries and blueberries are rich in antioxidants. Furthermore, these foods reduce inflammation.
4. Oranges are a good source of vitamin C reducing risk of inflammatory processes such as rheumatoid arthritis. They can slow its progress and reduce pain.
5. Pumpkin is rich in valuable beta-carotene

Compliance with prescribed diet and eating healthy foods can be difficult, especially if it is necessary to sacrifice consumption of foods you like and are accustomed to eating. But experts say that as soon as you notice the difference in how you feel, you will continue to follow a healthy lifestyle.

Improve diet for healthy life

Drink water! Most people forget to drink water during the day which makes it difficult for the body to be detoxified and balanced. Avoid chlorine found in tap water and bottled. Prefer a good water filter that purifies the water of chlorine, toxic chemicals, heavy metals, fertilizers and other harmful residues.

Do organic fruits vegetables legumes and shoulders unsalted nuts center of your diet. Remember the golden rule, "we are just what we eat!" Eating fruits and vegetables in large quantities as you can raw or very lightly cooked. It is live foods that shield health. Prefer a cooked meal of the day and the rest prefer to be fruits, vegetables, salads and juices. This way you'll never need to diet because vegetarian, let alone a raw food diet do not put restriction the quantity of food.

Avoid eating after 8:00 p.m.. The agency has entered a process of rest and bear it if have to digest food. Eat at rest and chew your food well. The digestive process begins in the mouth and saliva and is the most difficult operation of the human body. Let the fights, the tension and nerves outside table is sure to get as much time as you need it all.

Avoid processed foods type of fast food. Avoid so-called white murderers, salt, white sugar, white flour. Processed foods, alcohol, cooked meals as opposed to raw, meat and many are the products we fatten. The cooked food to cook at very low temperature for longer. Olive oil, add at the end of the meal since we closed the fire. Rid of the pan, the microwave and pans with non-stick base.

If you eat meat try to limit as much as possible. Eat organic meats because they have no hormones and antibiotics and the animals fed organic feed is more expensive but have a huge difference in quality and taste. If the limit would considerably outweigh the costs. Prefer lean white fish and red too fat and accompany it with salad and vegetables. Fruits to eat everything on their own at least two to three hours after meals. Leave the pasta, potatoes and rice for another meal. Eat always a main food (meat, fish, cheese, rice, pasta, legumes, nuts) with salads and vegetables. Thus helping digestion and does not fall on your body.

Limit or cut out smoking. There are many ways and many methods to quit smoking one, but the intention is driving, if you think you try it, change at all levels will reward you. If you're unabashed s Smoking s sure to get sufficient amounts of vitamin C in combination with antioxidant formulas so you can help your organization.

Shop smart. Eat better foods in small quantities, rather than mass market products that reach the trash. Keep your refrigerator "hermit". Try a shop check the quality, you have a personal relationship and you know where the products are.

The diet is very important to let the hands 'other'. Find out as best you can and get your life in your hands. Deal with what you eat, the quality of your food, the habits you have around it and you'll see a lot about yourself. Do not judge only delicious food but the whole of what you offer, whether it is nutritious, although its production is environmentally friendly. Changing diet changes in your body, your health and appearance and the psychology is so obvious that will not ever regret your choice. The best doctor yourself you're by yourself, just do not know.

Get a more positive attitude towards life. Except that we are what we eat, we are and what we think. Enjoy the little everyday things, as you can offer to other people, leave aside things that you just charged.

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