COULD YOU BE DEFICIENT – AND NOT KNOW IT?
It’s true that the majority of the population are not going
hungry. Nevertheless, did you know that
even eating a calorie rich diet can leave you deficient in essential nutrients if
the foods you choose deliver empty calories with little or no nutritional
value? This could result in weight gain
or even anaemia in extreme cases.
Vitamin D
The best source of Vitamin D is free, though not always available as,
as you may already know this comes in the form of natural sunlight. There is a pre-existing compound present on
the skin’s surface and the effect of the sunshine meeting your skin results in
this compound producing what is known as a Vitamin D precursor. This precursor, when it arrives at your liver
and kidneys is processed into active Vitamin D.
Vitamin D plays a part in maintaining bone health, so vital to women as
they age as they may be at risk from Osteoporosis.
There are other serious conditions that Vitamin D helps to combat but unfortunately people who live in areas that don’t get direct sunlight are most likely to be short of this vital and naturally occurring vitamin. There are some foods which do contain small amounts of Vitamin D, such as fatty fish, some cereals and eggs. So for anyone who feels that they may need to supplement their levels ensure that some of these foods are contained in your diet to boost your Vitamin D levels.
There are other serious conditions that Vitamin D helps to combat but unfortunately people who live in areas that don’t get direct sunlight are most likely to be short of this vital and naturally occurring vitamin. There are some foods which do contain small amounts of Vitamin D, such as fatty fish, some cereals and eggs. So for anyone who feels that they may need to supplement their levels ensure that some of these foods are contained in your diet to boost your Vitamin D levels.
Calcium
Some estimates suggest that as many as half of us do not get enough
calcium. This will be an effect on
vegans or anyone who doesn’t eat dairy products. Calcium absorption also decreases with age so
the elderly are at risk of possible calcium deficiency. Calcium and Vitamin D work in conjunction to
maintain strong bones but as there are some foods available which are supplemented with calcium there are
alternatives sources to be found. Calcium is naturally occurring in: salmon, nuts, broccoli
and avocado.
Iron
Many people are highly deficient in iron – in fact it may even be the
most common form of nutritional deficiency.
Iron deficiency or anaemia will cause feelings of fatigue. Rich sources of iron are leafy greens and
spinach, meat, tomatoes and pulses. It
is advised not to take iron supplements unless your Doctor has confirmed that
you are experiencing a shortage as too much iron can also result in problems – so
for women of child bearing age or pregnant women get yourself checked out if
you feel there may be an imbalance.
Vitamin B12
Strict vegans and the elderly may present with low levels of Vitamin
B12. B12 is found naturally only in meat
and dairy items. Why is Vitamin B12 important? It
is important because it is vital in the production of healthy red blood
cells. You will also need B12 to
manufacture sufficient myelin. Myelin is
the casing which reinforces nerve within the human nervous system. As we all have nerves this is an essential
element.
As we all know by now – though may need a little jog as a reminder from
time to time – the best way to avoid the risk of nutritional deficiencies is to
eat a whole food diet that includes a variety of foods and includes lean
sources of protein, fibre and some healthy fats.
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