We have been told repeatedly that wholesome diet is absolutely essential for our optimum health and overall well being. Even if you think you are eating a wholesome diet, there might be some important foods that you are leaving out and these cause vitamin deficiency in your body. Having lack of essential vitamins in your body not only weakens the general health but it may also accelerate the aging process. Surprisingly, not only vegans and vegetarians but the raw food eaters may also be at risk of vitamin deficiency. Most people do not know what to eat in order to get enough vitamins for this body, so in this post we will help you find out.
This is not one vitamin; instead it is a group of water soluble vitamins which often occur together in various types of foods. The most common forms of vitamin B deficiencies are the B9 and B12. Vitamin B12 is important for the brain and nervous system function. It is also needed for the production of red blood cells. Vitamin B9 is needed for cell division and growth. Lack of these vitamins may cause fatal diseases such as anaemia, fatigue, depression, Alzheimer’s, premature birth, birth defects, and so on.
B vitamins can be found in large amounts in the unprocessed foods such as organic turkey, organic beef, wild fish, and free range eggs. They are also found in beans, molasses, lentils, and chilli peppers. Superfoods that contain high amounts of B vitamins are chlorella, spirulina, and marine phytoplankton.
Vitamin D is needed for healthy teeth, strong bones, and it also helps in supporting the immune system. Optimize your vitamin D levels to protect yourself from the risk of diabetes, heart disease, high blood pressure, rheumatoid arthritis, obesity, colds, and flu. Vitamin D is naturally received from exposure to sunlight, and consuming cod liver oil, salmon, sardines, herring, mackerel and tuna. Another awesome superfood is krill oil that contains rich amounts of Vitamin D.
Vitamin C is a powerful antioxidant that helps in strengthening immune system, reducing cholesterol, healing wounds, and increasing the life of cells. If you are Vitamin C deficient then you will experience mood swings, fatigue, muscle and joint pain, weight loss, bruising, dry skin, dry hair, gum disease, infections and a weak immune system. Vitamin C is found in green leafy vegetables, berries, tomatoes, citrus fruits, broccoli, cauliflower, potatoes, kiwi fruit, and peppers. Superfoods like goji berries, camu camu berries and blueberries are rich in Vitamin C.
Vitamin E contains eight fat-soluble compounds and this is a powerful antioxidant required by bodies to fight the toxins. The symptoms include dry hair, digestive problems, muscle weakness, hair loss, slow curing of wounds, leg cramps, infertility, lowered libido, age spots, anaemia, and cataracts. Vitamin E is found in superfoods such as sweet potato, coconut oil, dandelion leaves, nuts, nut oil, spinach, cabbage, avocado, asparagus, papaya, kiwi, broccoli, mango, and lettuce.