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Nutrition .....?

What happens if u do not get enough... vitamin A ? vitamin B ? vitamin C ? Iron and Calcium in ur system? Having trouble understanding nutrition, any answers would be greatfully appreciated. Thanks x in advance! marshalminxtk3 xxx

Public Comments

1. A from carrots through beta carotene good for eyes and immune system B from brown bread etc good for nervous system and womens probs C from citrus fruit good for immune system D from sunlight Iron good for red blood cells get it from liver spinach cabbage Calcium for bones and sleeping from milk - if you know what theyre for you should be able to work out what appens if youre deficient - = defficiency in vit D causes rickets scurvy from deficiency of C - a good book liz earles vitamin book
2. Vitamin A (which comes in 2 forms: retinol - found in animal products such as liver, eggs, butter, cod liver oil; and beta carotene - which is found in most bright coloured fruits and vegetables which our body converts to Vitamin A when needed) is important for healthy skin and eyes, and has a significant effect on our immune system. Deficiency symptoms can be skin problems, persistant headaches, reduced resistance to infection, dry, brittle hair, kidney stones B Vitamins - Vitamin B1 (Thiamin) is a water-soluble vitamin and is involved in all the key processes in the muscles, heart, nervous system and blood cells. Functions: Helps to convert sugar to energy in the muscles and bones May improve mental agility Protects against imbalances caused by alcohol Sources: Found in all plant and animal food - good sources are: whole grains, brown rice, seafood and legumes Deficiency symptoms may be: Fatigue Muscle weakness loss of appetite irritability depression poor memory indigestion tingling in the toes and soles of the feet Vitamin B2 (Riboflavin) is a water-soluble vitamin and is crucial to the production of body energy. Functions: Helps to promote growth Helps to metabolise fats, proteins and carbohydrates Boosts athletic performance Sources: Good sources are milk, liver, kidneys, yeast, cheese and leafy green vegetables deficiency symptoms could include: fatigue cracked skin reddening of the tongue eczma/burning sensation on the skin Vitamin B3 (Niacin) is a water-soluble vitamin and is essential for a healthy nervous system Functions: Produces energy from sugar, fat and protein May help to rid the body of toxins, pollutants and drugs May lower cholesterol Sources: Good sources are liver, lean meats, peanuts, eggs, avocados and fish Deficiency symptoms may include: dermatitis diarrehea dementia Vitamin B5 (Pantothenic Acid) is a water-soluble vitamin and helps to maintain normal growth and a healthy immune system Functions: Helps in the production of energy Prevents fatigue Encourages the healing of wounds Lowers cholesterol levels Controls the metabolism of fats Encourages the immune system Helps reduce stress Sources: Good sources are meat, whole grain, bran, kidneys, nuts, chicken, molasses and eggs Deficiency symptoms may include: cramps vomiting fatigue insomnia reduced resistance to infection abdominal pains Vitamin B6 (Pyridoxine) is a water-soluble vitamin and is necessary for the production of antibodies and white blood cells, and also for Vitamin B12 to be absorbed. Vitamin B6 is considered to be the most important vitamin for a healthy immune system. It is also needed to synthesise protein. Functions: Assimilates proteins and fats Reduces muscle cramps and spasms Boosts immunity Prevents nervous disorders Sources: Natural sources are brewers yeast, liver, kidneys, heart, melon, cabbage, molasses and eggs deficiency symptoms include: anemia nervous disorders skin problems Vitamin B12 (Cobalamin) is a water-soluble vitamin and is essential for a healthy metabolism and can boost energy levels Functions: Maintains a healthy nervous system Promotes healthy growth in young people Increases energy levels Needed to utilise fats, carbohydrates and proteins Protects against toxins Sources: Good sources are liver, beef, pork, eggs, cheese and milk deficiency symptoms may include: menstrual problems pernicious anemia mental deterioration Vitamin C (Ascorbic Acid) is a water-soluble vitamin and is one of the antioxidant vitamins. Functions: Speeds up the healing of wounds Maintains healthy bones Boosts immunity Sources: Good sources include blackcurrants, rosehips, broccoli, citrus fruits and all fresh fruits and vegetables deficiency symptoms may include: weakness poor healing ability bleeding gums joint pain irritability bruising easily loose teeth scurvy Iron is a trace mineral which is required for muscle protein and is stored in the liver, spleem, bone-marrow and muscles. Deficiency symptoms may include: anemia tiredness breathlessness insomnia palpitations Calcium Most people understand that calcium is good for healthy teeth and bones - but it is more than that - it is absolutely essential for human life. It ensures that our muscles contract and that our heart beats, and is extremely important in maintaining our immune system. It helps the body metabolise Iron and enables messages to be conducted along nerves - the main reason that weak bones/osteoperosis is a symptom of calcium deficiency is that our bodies are taking the calcium store from our bones to ensure that our vital systems/body processes are running effectively. There are many trace elements and minerals that our bodies need to function. A balanced and varied diet is the best way of ensuring you have the nutrients you need.