Wednesday, 19 October 2011

They never told me all of the signs of certain deficiencies


This may help people


 To learn more 


Vitamin B12
Confusion, irritability, low energy, inability to concentrate, extreme muscle fatigue, apathy, tingling and numbness in extremities, dementia, possible paralysis
B12 fortified foods (e.g., soymilk, ricemilk, cereal, etc.)
Daily supplements
Injection (in cases of deficiency or absorption problems)
RedStar Nutritional Yeast
3 mcg
Vitamin D Bone loss and fractures (becoming more evident over time). Rickets in severe cases. Direct sunlight exposure.
Fortified soy and grain milks. Supplements.
5 to 15 mcg (although recent studies are suggesting megadoses of 100 mcg)
Calcium Osteoporosis. Poor blood clotting, nerve transmission, and muscle contraction. Hypertension (high blood pressure). Seaweeds, nuts, seeds, beans, okra, blackstrap molasses, oranges, dandelion leaves, rutabaga and leafy greens (those low in oxalate). Amount needed will vary for each person.  Roughly 1000 mg are needed by those aged 19 to 50.
Iodine Thyroid problems (including hypothyroidism) which, in turn, affect brain function and general organ function. Deficiency is extremely detrimental to a growing fetus. Kelp and some other seaweeds. Iodized salt. Iodine supplements (best to take a whey-free kelp supplement) 150 mcg
(200 mcg during pregnancy).
Be careful of excessive intake
Iron Eventual symptoms of anaemia will develop, including exhaustion, irritability, lethargy, and headaches. Dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Also iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, parsley, watercress, edible seaweeds and blackstrap molasses. Cooking with ironware. 14.4 mg on average for adults although may be up to 32.4 mg if pregnant, smoking or heavily menstruating.
Magnesium Wide ranging, some symptoms include: muscle tension and soreness, constipation, urinary spasms, menstrual cramps, insomnia, anxiety, panic attacks, agoraphobia, numbness, and tingling. Magnesium deficiency is thought to play a role in a very long list of illnesses including heart disease, Multiple Sclerosis, and migraines. Greens, nuts, seeds, unrefined grains, legumes, fruit. Between 310 mg and 420 mg.
Zinc Slow physical growth, poor appetite, hair loss and reduced ability to taste. Whole grains, legumes, seeds, and nuts (sprouting, roasting, soaking and fermenting help to increase absorbability). Fortified foods such as grain and soy milks. 8 mg for women, 11 mg for men although some suggest up to 15 mg (careful though, excessive quantities can be harmful).
Essential Fatty Acids (Omega-6s and Omega-3s) Poor wound healing, obesity, cancer, attention deficit disorder, inability to concentrate, cardiovascular disease, Type 2 diabetes, depression, dry and itchy skin, brittle hair and nails, joint pain Omega 6 ~ sunflower seeds, safflower, hemp, grape seeds, pumpkin seeds, sesame seeds, walnuts, butternuts, corn, soybeans
Omega 3 ~ seaweeds, microalgae flax seeds, hemp seeds, canola seeds, walnuts, butternuts, soybeans, dark green leafy vegetables. NB a vegan DHA supplement may be the best way to ensure proper EFA ratios
The ratio between Omega-6 and Omega-3 is actually as critical as the overall quantity. Recommended ratios vary from 1:1 to 10:1 (Omega-6:3).

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