Some of the nutritional sources are vitamins – natural compounds necessary for a proper immunity-functioning, brain and mood stability, skin glow, hair and nails strength. Hence, many parameters depend on easily accessible micronutrients.
There are a variety of vitamins that are quite different from one another, especially when talking about dosage requirements and deficiency. Even if we add certain foods to our daily diet, rich with particular vitamins, it cannot be enough because of the essence of that vitamin (for example, Vitamin D). But other vitamins, like Vitamin A, have a high risk of overdosing, so it is rarely consumed additionally as a form of a supplement. However, different cases require different solutions in order to maintain wellness and overall health. To learn more about vitamins and other vital nutrients visit Raw Powders blog.
- Vitamin D
Also called a sunshine vitamin, Vitamin D is a fat-soluble substance that appears in our immune system after sun exposure. However, you may obtain it through particular food sources, such as milk, cauliflower, butter, potatoes, citrus fruits and other, or supplements as a form of liquid or capsules. Vitamin D is essential in support of your bones and teeth by promoting the absorption of calcium.
Vitamin D is a short form of D2 and D3. The second, Vitamin D3, is mostly used for the supplementation because of better enrichment. Low levels of Vitamin D is linked to several health issues such as hair loss, impaired general health, and bone or muscle pain. According to scientific research, the appropriate intake of Vitamin D is necessary to ensure the effective production of vital tissues and overall development.
The deficiency of Vitamin D is more common for people living in the north or other areas where sunlight is a rare phenomenon. Moreover, low levels of Vitamin D declines in winter when days go darker. Among other obstacles that restrict natural intake of Vitamin D, we could distinguish sunscreen (which is, of course, diverse because sunscreen is sometimes required to avoid sunburns), living in big cities with high buildings that obstruct the sunlight. Going further, taking Vitamin D supplement is required for people with darker skin because of higher levels of melanin which reduces Vitamin D. And lastly, staying too long indoors may induce the deficiency. Learn more here.
- Vitamin B
Vitamin B is a complex of several substances with vitally essential benefits. The first substance of Vitamin B1 (Thiamine) is responsible for proper energy production and DNA synthesis, it also supports the health of the heart and nervous system. Vitamin B2 or Riboflavin looks after your skin, nails and bones condition. Similarly with Biotin (B7), which maintains the healthy condition and growth of hair and nails. We have distinguished only three vitamins of twelve existing, so to sum up the importance of the whole complex, we will mention the primary and essential benefits in general:
- Energy production
- Vision enhancement
- Cell health
- Better digestion
- Muscle and bones health
- Heart health
- Appetite improvement
- Hair, nails and skin condition support
- Appropriate nervous system functioning
The primary indicators of deficiency are fatigue, diarrhoea, skin rashes, cramps, weakness, scaly lips, confusion and others. Besides, prolonged deficiency may evolve into severe health issues such as anaemia, various infections, digestion confusion and others. If you face a particular health issue and suspect the deficiency of Vitamin B, consult with your doctor who will determine the individual dosage depending on your case.
If you have not experienced any deficiency symptoms yet, be sure to include the best food sources of Vitamin B to prevent such happening. Those sources include dairy products, dark green vegetables, some types of fish (salmon or tuna), also kidney, liver and other.
- Vitamin C
Vitamin C is a water-soluble substance found in citrus fruits, strawberries, spinach, broccoli and others. Vitamin C provides many vital benefits, thus improving overall wellbeing. The proper daily amount of Vitamin C depends on gender – for women, the usual intake is 75 mg, and for men – about 90 mg.
To ensure a healthy growing and body developing, Vitamin C must be included in daily routine. This vitamin is an essential participant in consolidating teeth and bones, ensuring their proper development. Also, Vitamin C participates in the production of collagen, thus improving the condition of hair and skin. This vitamin is also used for immune system maintenance, while poor immunity may indicate the deficiency of Vitamin C. Other signs of deficiency may be anaemia, fatigue, limb pain or spontaneous bleeding. If you notice any of these signs and suspect the possibility of low Vitamin C levels, visit your doctor and discuss the required dosage and maybe other additional medication if needed.
- Vitamin A
Vitamin A is a fat-soluble substance, found in plants and animals. Vitamin A comes within two forms: provitamin A and preformed vitamin A. Provitamin A appears in plants and before using it in your body, it must be converted. Differently with preformed vitamin A, that is found in animal products – this compound can benefit your body just as it is, without any conversions.
Vitamin A takes care of your healthy vision by participating in converting the light that your eyes catch. The deficiency of this vitamin may cause night blindness or nyctalopia. Vitamin A is also required for cells to ensure healthy growth, especially relevant to hair growth as it is one of the most rapidly growing tissues. Vitamin A is essential in healthy immune system maintenance, also reduces the risk of acne development, and supports healthy bone structures.
Among other deficiency symptoms, hair loss might appear but bear in mind that overdose of Vitamin A evokes the same. Moreover, the overdosing can cause dizziness, nausea or other pain, sometimes it is even linked to death.
The best natural sources of Vitamin A are carrots, spinach, kale or sweet potatoes, also pumpkins, yoghurt, milk or any other dairy products.