THE ESSENTIALS #1: The 6 Vitamins which are Essential Nutrients
Hello Steemians!
I thought I would write a quick post about the vitamins that are part of the essential nutrients the body needs. I was recently told that I had a Vitamin D deficiency, which made me realize that I don't know much about the essential vitamin's our bodies need! So I decided to read up and learn on what these essential vitamins are, what their good for and how I can make sure to add the necessary food sources into my diet.
There are 6 Vitamins that are very important for a healthy & well functioning body.
In this post you'll get a quick overview in what each vitamin does, what a symptoms may occur if you have a deficiency and the food sources that can give you what your body lacks.
VITAMIN A
GOOD FOR
Eyesight, bone growth and development, including healthy teeth and skin.
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Beef Liver | Night blindness |
| Carrots | Rough Skin |
| Sweet Potato | |
| Kale | |
| Spinach |
VITAMIN B COMPLEX
GOOD FOR
This crucial group of nutrients (B1, B2, B3, B5, B6, B7, B9 & B12) are important to energy production, immune function and iron absorption
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Nuts | Low Energy |
| Legumes | Decreased Brian Function |
| Meat | Bad Balance |
| Poultry | Weak Muscles |
VITAMIN C
GOOD FOR
Strengthening blood vessels, Skin elasticity, Anti-oxidant function and Iron Absorption
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Oranges | Fatigue |
| Spinach | Mood Swings |
| Strawberries | Weight Loss |
| Broccoli | Excessive Bruising |
| Potatoes |
VITAMIN D
GOOD FOR
Strong healthy bones
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Eggs | Asthma |
| Fish | Rickets |
| Mushrooms | Fatigue |
| Cheese | Soft Bones |
VITAMIN E
GOOD FOR
Blood circulation, and protection from free radicals.
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Avocado | Anemia |
| Almonds | Vision Problems |
| Tofu | Bad Balance |
| Shrimp | Weak Muscles |
VITAMIN K
GOOD FOR
Blood coagulation – that is, the process of blood clotting.
| FOOD SOURCES | SIGNS OF DEFICIENCY |
|---|---|
| Spinach | Heavy Menstrual Bleeding |
| Kale | Bleeding Gums |
| Broccoli | Nose Bleeds |
| Brussel Sprouts | Easy Bruising |
Thank you for reading and I hope you've learned something new and useful from this article!
