Why Living for Wellness with Vitamins is Important

Welcome to the third instalment in our wellness series: “Wellness with Vitamins.” As we delve into the realm of health optimisation, we recognise the pivotal role that vitamins play in supporting our body’s functions. Throughout history, scientists have uncovered the vital connection between certain foods and disease prevention, highlighting the essential nature of vitamins in our daily lives.

• Eating your way to a greater lifestyle
• Moving your way into a better lifestyle
• Vitamins you need for a sufficient lifestyle
• Minerals you need for an adequate lifestyle

Vitamins are a group of organic molecules crucial for optimal bodily function. Unlike minerals, which we’ll explore in our next post, vitamins cannot be synthesised in sufficient quantities within the body and must be obtained through dietary sources. Join us as we uncover the key vitamins your body needs and how they contribute to overall wellness.

Vitamin A: your fight for better vision

Retinoids and Carotene 🥕

Did you know that vitamin A deficiency is a leading cause of preventable blindness in children? While it’s crucial for pregnant and breastfeeding women to ensure an adequate supply of this vitamin, it’s also important to avoid excessive intake. Let’s delve into why vitamin A is vital for eye health and how to strike the right balance for optimal well-being.

How it supports the body:

1. Protects vision and supports eye health
2. Supports a healthy immune system
3. Encourages healthy skin
4. Promotes healthy growth and reproduction
5. Lowers the risk of certain cancers

Side effects if taken in extreme dosages:

1. May turn the skin orange
2. Nausea, blurred vision, headaches

Great sources for Vitamin A:

1. Sweet potato
2. Carrots
3. Liver – beef, chicken
4. Kale, spinach
5. Ghee, cheeses

Vitamin B Complex: the building blocks

Unlock the Secrets of Vitamin B Complex: Dive into the world of essential nutrients that power your body’s cell metabolism. Comprising eight organic compounds, each known by its B number, this group of vitamins was originally named differently but later recognised for their striking similarities. Explore how these vital nutrients fuel your health and vitality!

Vitamin B1: Thiamine 🍞

Discover the telltale signs of deficiency: weight loss, irritability, and confusion. Learn how chronic alcoholism can exacerbate these symptoms.

Sources for Thiamine:

1. Whole grains
2. Legumes
3. Pork,
4. Fruit
5. Yeast

Vitamin B2: Riboflavin 🍳

While rare in developed nations, deficiencies can manifest in unexpected ways, such as a painful red tongue and sore throat. Did you know that this condition was once referred to as Vitamin G?

Best sources for Riboflavin

1. Dairy – milk, cheese
2. Eggs
3. Leafy vegetables
4. Liver, kidney
5. Mushrooms

Vitamin B3: Niacin 🍄

Unlocking the Mystery of Pellagra: Severe deficiency can lead to skin issues, sleep troubles, and cognitive fog.

Best sources for Niacin:

1. Seafood like tuna
2. Lean meats like pork, turkey
3. Mushrooms

Vitamin B5: Pantothenic Acid

While deficiencies in this vitamin are uncommon, they can manifest in surprising ways, such as acne outbreaks. Interestingly, such deficiencies can also be linked to conditions like starvation.

Best sources for Pantothenic Acid: 🥚

1. Shiitake mushrooms
2. Liver, kidney
3. Egg yolks
4. Sunflower seeds

Vitamin B6: Pyridoxine 🍌

Vitamin B6 deficiency may lead to seborrheic dermatitis-like symptoms, pink eye, or neurological symptoms.

Best sources for Pyridoxine:

1. Meat
2. Fish
3. Poultry
4. Tofu
5. Pistachios
6. Non-citrus fruits

Vitamin B7: Biotin 🥑

Unlock the secrets of Vitamin H, now known as Vitamin B7! A deficiency in this essential nutrient can cause brittle nails, hair loss, eye inflammation, skin issues, and even neurological symptoms.

Best sources for Biotin:

1. Liver
2. Eggs
3. Yeast
4. Avocado

Vitamin B9: Folate 🥬

Symptoms of Vitamin B9 deficiency: from gastrointestinal distress like diarrhea to mental fog, mood swings, and fatigue.

Best sources for Folate:

1. Peanuts
2. Sunflower seeds
3. Lentils
4. Chickpeas
5. Liver

Vitamin B12: Cobalamin 🥩

Deficiency in B12 can lead to troubles with fatigue, depression, poor memory, breathlessness, and difficulty walking. Cobalamin is important for the normal functioning of the nervous system and is not abundant from plant products.

Best sources for Cobalamin:

1. Lean meats
2. Fish
3. Eggs
4. Milk

Vitamin C: repair your body

Ascorbic Acid 🍊

Dive into the fascinating world of Vitamin C! Did you know that a lack of this essential nutrient can cause enzymes in your body to malfunction? In severe cases, it can even lead to scurvy, a historical disease known for its devastating effects. Stay tuned as we uncover more about the crucial role Vitamin C plays in keeping your body running smoothly!

How it supports the body:

1. Development and repair of body tissues
2. Aids the absorption of iron
3. Maintenance of cartilage and bones
4. Prevents the disease scurvy

Effects at high levels:

1. Excess is excreted in urine
2. Rare indigestion, nausea

Best sources for Vitamin C:

1. Citrus fruits
2. Capsicum / Bell peppers
3. Kakadu plum
4. Camu camu

Vitamin D: your fight for stronger bones

Calciferol ☀️

Did you know that a severe lack of Vitamin D can hinder bone mineralisation? This deficiency can lead to weakened bones and increase the risk of conditions like osteomalacia in adults and rickets in children. Learn more about the vital role Vitamin D plays in bone health and how to ensure you’re getting enough to keep your bones strong and healthy!

How it supports the body:

1. Strong immune system
2. Helps absorb nutrients in the body
3. Skin protection and rejuvenation
4. Maintaining healthy bones

Effects of too much exposure:

1. Sunburn, fever, chills, can lead to cancer
2. Hypercalcemia – a build-up of calcium in the blood

Top sources for Vitamin D:

1. Ultraviolet sunlight
2. Fungi like mushrooms
3. Cooked egg yolk
4. Fish like Salmon, mackerel
5. Liver, beef

Vitamin E: the fight against free radicals

Alpha-Tocopherol 🥬

While Vitamin E deficiency is uncommon among humans and often stems from genetic issues, its consequences are profound. Ataxia, a progressive neurodegenerative condition, disrupts muscle coordination and movement. Delve into the world of essential nutrients and learn how they impact our health!

How it supports the body:

1. Supports immune function
2. Promotes eye health
3. Reduces inflammation
4. Lowers the risk of cancer
5. Slows the aging process

Effects of high doses:

1. Can interfere with blood clotting ability

Best sources for Vitamin E:

1. Wheat germ
2. Sunflower seeds
3. Nuts – almonds, walnuts
4. Leafy vegetables – spinach

Vitamin K: helps in healing wounds

Menadione 🥦

Deficiency: Rare but significant, it manifests as excessive bleeding due to clotting issues. Keep an eye out for easy bruising – it could be your body’s signal.

How it supports the body:

1. Important for blood clotting
2. Supports wound healing
3. Helps bone metabolism

Toxicity in high doses:

1. No known toxicity from natural sources
2. May cause an allergic reaction in rare cases
3. Synthetic forms may pose a danger in high amounts

Best sources for Vitamin K:

1. Leafy vegetables (spinach, kale)
2. Legumes like green beans

Essential Vitamins: for a vibrant life

Choline: 🐟

Discover the not-so-vitamin: Choline! Often grouped with B vitamins for its similar properties, Choline remains a crucial nutrient for your body. While rare, severe deficiency can lead to muscle damage. Luckily, we typically get enough of it in our diets. Let’s delve into why Choline deserves a place in your nutritional lineup!

How it supports the body:

1. Aides in nerve and brain activity
2. Metabolises and transports fats
3. Reduces pregnancy complications
4. Lowers the risk of some cancers

Toxicity in high doses:

1. May cause low blood pressure
2. Heavy sweating
3. A fishy body odour

Best sources for Choline:

1. Milk
2. Eggs
3. Salmon
4. Peanuts

The Alphabet Soup of Vitamins

While it is important to sustain a healthy supply of vitamins to maintain a strong immune system, taking high doses may lead to detrimental problems. It is important to take the necessary daily amount to stay in optimal health, but not to go overboard.

As you may notice the naming convention for vitamins are jumbled up a bit. This is due to the reclassification of vitamins over time. Some have been discarded for not fitting a Vitamin description, others moved to be included within the B-complex group.

Healthy is your new lifestyle choice

Can you afford to life your life as an unhealthy individual, is the cost of feeling inadequate just too much for you? You are armed with the knowledge and you know what to do?

You can’t put it off any longer, the quality of your life depends on it. Your future, your connections with friends and family, the whole fibre of your being.

As we conclude our exploration of wellness with vitamins, remember that these essential nutrients are the building blocks of a healthy life. Stay tuned for our next segment, where we’ll dive into the vital role of minerals in achieving holistic well-being. Get ready to discover how minerals can further enhance your journey to optimal health!

It’s time to become serious in your quest to get healthy! 🥛🥜

Are you getting enough of the essential vitamins for your lifestyle? 🍊🍌