Vitamins And Minerals Your Body Needs And Deserve.

Vitamins and minerals your body needs and deserve.

I only note which vitamins and minerals can you eat in food and also what happend if you don’t have enough intake. But notice that a overdoises is also not good and healthy either.

-vitamins, which are soluble in fat

vitamin A - liver, animal fat, eggs, fish, yellow and orange vegetables like carrots, green leaf vegetables like spinach and kale.

lack of VA - causes sight defect/blindness, defect your immunsysteme, infection chance increase

Vitamin D - fishoil, deep sea fish, egg yolk, eatable mushrooms

lack of VD - bones suffer, demineralises the body and bones

Vitamin E - plant oils(sunflower, canola, soy), nuts(peanuts, hazelnuts, almond)

lack of VE - disturbed fatabsorption, cutback of Erythroctes and immundeficience

Vitamin K - green vegetables(spinach, broccoli, kale), milk products, eggs, meat, also in fruits but less

lack of VK - coagulopathy/bleeding dysfunction

-vitamins, which are soluble in water

vitamin B1 - pork meat, oats, whole grain products, fish(tuna, plaise), legume, cauliflower, potatoes

lack of VB1 - disturbed carb metabolism+nervous system, tiredness, nausea, headache

vitamin B2 - milk+products, meat, fish, eggs, whole grain products, vegetables(broccoli)

lack of VB2 - skin+mucosa changes(cracks on the mouth), infection, pinkeye, sight defects

vitamin B6 - meat(chicken, pork), fish, whole grain products, vegetables(green beans, kale), banana, potatoes, nuts

lack of VB6 - acne, infection change on mouth, tiredness and weakness, diarrhea, infection chance increase, growth disorder, sensitive over light

vitamin B12 - beef liver, meat, fish, milkproducts, eggs

lack of VB12 - anemia, damage in the central nervous systeme, disease in the spinal cord

biotin - liver, unpeeled rice, soy beans, egg yolk/boiled egg, oats

lack of biotin - inflammation reaction on skin and conjunction, weakness, nauesa

folic acid - vegetables(spinach, kale, fennel, salad, cucumber, tomatoes), yeast, whole grained products, potatoes, soy beans, liver, kidney, milk+products, eggs

lack of folic acid - disturbed growing and producing of cells, while pregnancy can cause damage to the unborn child, risk of heart attack and brain attack

niacin - lean meat, giblets, milk, eggs, fish, bread, potatoes

lack of niacin - sleepless nights, tiredness, diarrhea, skin+mucosa infection/acne, demenz

pantothenic acid - liver, muscle meat, fish, milk, whole grained products, mushrooms, legume

lack of PA - “burning feet syndrome”, tiredness, muscle weakness

vitamin C - fruits, vegetables(and juices), pepper, black currants, kale, fennel, citrusfruits

lack of VC - tiredness, weakness, teethflesh bleeding

-minerals, mass elements

sodiumchloride - salt, bread, baked goods, cornflakes/cereals, cheese, meat, sausages, soup, sauce, snacks, fishmeals

lack of NaCl - need medical intensive treatment, seizures, coma

potassium - banana, potatoes, dry fruits, champignons, cacao, guts, whole grained products, nuts, fish

lack of K - medical emergency, weak-/tiredness, nausea, palpitations

Calcium - milkproducts, hard/soft cheese, broccoli, kale, fennel, mineral water

lack of Ca - cause cramp, negative effects on bone metabolism

Phosphor - milk+products, meat, fish, cereal, vegetables, fruits, potatoes (also in cola/coke drinks)

lack of P - delayed growth, spinal pain, muscle weakness, skeletal deformation

Magnesium - whole grained products, whole rice, green vegetables, nuts, beans, meat, fish, milk+products, fruits

lack of Mg - quiver, cramps, irritation, heart rythm disturbtion

-minerals, trace elements

iron - meat, fish, legumes, whole grained cereal, spinach, peas

lack of Fe - disturbed oxygentransport in blood, hair/nail loss, cracks on mouth/lips

iodine - sea fish/weed/algae, iodine salt

lack of I - thyroid growth, growth dysfunctional of children during pregnancy

fluoride - fish(sardine), black tea, mineral water

lack of F - caries infection increase

zinc - pork, beef, poultry, fish, eggs, milk, cheese, whole grained products

lack on Zn - chronic diarrhea, hair/nail loss, dry skin, need more intake during and after pregnancy

selenium - fish, meat, cereals, eggs, milkproducts, lentils, nuts, asparagus

lack of Se - myopathy/muscle disorder, nail shift, thin and lighter hair

Food that contains plenty of vitamins and minerals - fish, meat, liver, milk+products, eggs, broccoli, spinach, kale, nuts, whole grained products

Food that contains a bit of vitamins and minerals - sea food, mushrooms, fish/plant oils, fruits(banana), legume, cereals, potatoes, soy oil/beans, beans, guts/giblets, bread, salt, mineral water

All in all please be aware that I am no medicine schooled person/I have learned about chemistry. So please make sure to maybe complete some information by yourself with your doctors or pharmacy person, also maybe inform yourself how much you should intake that it fits your needs.

And also for the people who use multivitamin pills, please check that it doesn’t contain heavy metals like copper or nickel. Yes your body works with copper, but usually the intake the body has is enough and it could cause more problems like cancer if you take extra copper unnecessary.

say it with me “I don’t need to take extra copper”