The Storm Fitness Vitamin Deficiency Series

If you want to change the way your body looks, controlling your energy intake to energy output is the way to go. If you are interested in FEELING your best and optimising your health, eliminating deficiency where it exists is the way to go!

Vitamin A

Sources: Liver, Milk, Alfalfa sprouts, Avocado, Banana, Honey, Broccoli, Cayenne pepper, Carrots, Yellow and Orange fruit, Garlic, Squash, Broccoli, Green & Yellow Vegetables.

Deficiency: Night blindness; reduced hair growth in children; loss of appetite; dry, rough skin; lowered resistance to infection; dry eyes.

Good to know: Converted to Vitamin A in the body. The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin D

Sources: Egg yolk, Milk, Cod liver oil, Salmon, Seeds, Lemongrass, Avocado, Garlic, Leafy greens.

Deficiency: Bone softening in adults; osteoporosis.

Good to know: Exposure to the sun enables the body to make its own Vitamin D.

Vitamin E

Sources: Butter, Brown rice, Soybean oil, Vegetable oils, Nuts.

Deficiency: Rare, seen primarily in premature babies.

Good to know: Helps form red blood cells, muscles and other tissues. Preserves fatty acids.

Vitamin K

Sources: Green vegetables, Liver, also made by intestinal bacteria.

Deficiency: Defective blood coagulation.

Good to know: Needed for normal blood clotting.

Vitamin B1

Sources: Sunflower Seeds, Pork, Whole and enriched grains, Dried beans, Dates, Garlic, Parsley, Wild rice, Watercress, Wheatgrass.

Deficiency: Anxiety; depression; muscle cramps; loss of appetite.

Good to know: Aids carbohydrate metabolism, muscle coordination, proper nerve function, helps with stress, stabilises appetite by improving digestion and by assimilating nutrients, provides energy, improves mental attitude, focus & concentration.

Vitamin B2

Sources: Liver, Milk, Spinach, Mushrooms, Apples, Apricot, Avocado, Dates, Figs, Garlic, Parsley, Seeds.

Deficiency: Cracks and sores around the mouth and nose; visual problems.

Good to know: Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin. Helps maintain; vision, skin, nails, hair and helps to alleviate stress.

Vitamin B3

Sources: Mushrooms, Tuna, Chicken, Beef, Peanuts, Brown and wild rice, Almonds, Apricots, Chamomile, Figs, Garlic, Nuts.

Deficiency: Diarrhoea and mouth sores.

Good to know: Needed for the production of many enzymes that convert food to energy. Helps maintain a healthy digestive system and nervous system.

Vitamin B5

Sources: Abundant in animal tissues, whole grain cereals and legumes, almonds, avocado, broccoli, oats, oranges, peas, seeds, soybeans, walnuts.

Deficiency: Unclear in humans.

Good to know: Needed to manufacture adrenal hormones and chemicals that regulate nerve function. Produced in the body by the beneficial bacteria in the intestines.

Vitamin B6

Sources: Animal protein foods, Spinach, Broccoli, Bananas, Bell pepper, Beetroot, Melon, Greens, Lemon, Nuts, Peas, Sprouts, Green veggies.

Deficiency: Anaemia, irritability, skin disorders and in extreme cases convulsions.

Good to know: Involved in protein metabolism and absorption, carbohydrate metabolism, helps form red blood cells, promotes nerve and brain function. Helps maintain skin , teeth, muscles , nerves, antibodies and red blood cells.

Vitamin B12

Sources: Found almost exclusively in animal products, beans, garlic, nuts and seeds.

Deficiency: Anaemia, nerve damage. (Rare, usually in strict vegans).

Good to know: Helps form red blood cells. Aids growth, provides energy through better breakdown of carbs. Anecdotally linked with better concentration, memory and balance.

Vitamin C

Sources: Citrus Fruits, Strawberries, Broccoli, Green Peppers.

Deficiency: Muscle weakness, bleeding gums; easy bruising.

Good to know: Helps to bind cells together and strengthen blood vessel wall. Helps maintain healthy gums. Aids in the absorption of iron.

Calories

Deficiency: Not eating enough calories may cause the following; low blood pressure, irregular periods, decreased strength, anaemia, joint pain, feeling cold as your thyroid output drops, lower energy, increased depression, trouble concentrating, heart rhythm problems, loss of co-ordination, hair loss, reduced immunity to illness and gall stones.