Vitamins are vital for maintaining normal body function and good health. Eating a well-balanced diet of a wide variety of foods is often enough to supply your body with the proper amount of vitamins and minerals you need. However, as healthy, quality food sources become harder to find, vitamin deficiency is possible. Here are a few vitamins you should be taking and symptoms of a deficiency.
There are two forms of vitamin D, vitamin D-2, and vitamin D-3. Vitamin D-3 is what the body makes when it is exposed to sunlight and is crucial to the bone’s absorption of calcium. Whereas, vitamin D-2 in the kind found in food like milk, fatty fish, and egg yolk. The recommended dose of vitamin D is 1,000 IU. Anything less than this amount increases one’s risk of macular degeneration in the eyes, breast and prostate cancer, high blood pressure and diabetes.
Healthy functioning of the body’s neurological system and the production of blood cells if affected by vitamin B-12. Vitamin B-12 is often consumed in the form of a supplement, however, there are many natural sources like clams and fatty fish, dairy products and meat. Symptoms of B-12 deficiency include decreased reflexes, abnormal growth in children, decreased hearing, memory loss, and depression. The recommended dose for adults is 2.4 mcg.
Not only is vitamin C necessary for the production of collagen, it protects the cells from damage and is an essential protein found in cartilage, bones, ligaments, and tendons. There are many natural sources of vitamin C like citrus fruits and vegetables like hot chili peppers, sweet potatoes, bell peppers and leafy greens. Severe lack of vitamin C causes a condition called scurvy, which causes aching joints, pale skin, diarrhea fatigue and shortness of breath. The recommended dose of vitamin C is 90 mg for men and 75 mg for women.
Vitamin A is mostly seen as the vitamin essential for eyesight. However, vitamin A is also crucial for reproductive health and maintaining a healthy immune system. Quality sources of vitamin A include fish liver oil, dairy products, and in green, red and yellow vegetables. The most common symptoms of vitamin A deficiency include vision loss, respiratory infections, decrease immune system functioning and night blindness. The daily recommended dose for vitamin A is 3,000 IU for men and 2,333 for women. Unlike the other vitamins on our list, too much vitamin A can be toxic!