Vitamins, Food and Ideas

Deficiency signs, Vitamins – what you can do with food to help aid healing in the body – some basic information and ideas x

The best thing is when you eat more of the universal ingredients you can kill 2 birds with one stone so to speak, its best to look at the food sources and start to step them up in your day to day diet, rather then the signs individually.  Many of the Vitamins need each other to work so if you have a wide variety of non processed food in your diet you will cover these and aid you body in its fight for vitality and health.  Please note that amounts can be depleted due to pollution, pesticides, addictives like smoking, caffeine and coffee.  Try to drink 1.5 litres of water a day to aid your body with its needs as well x love to all x

Vitamin A

Deficiency indications – Mouth ulcers, Acne, poor night vision, Frequent colds and Infections, Dandruff, Thrush, Cystitis, Diarrhea, Insomnia.

You can boost your intake of vitamin A by adding to your daily meals for instance cubed carrot in your bolognaise sauce, along with tomatoes and broccoli, adding veg to your stir fry's and roast dinners.  My hubby hated veg and i kept chopping it up and shoving it in all the meals like curry, stews, chilli's and so on now he eats lots and likes it.

Food sources of Vitamin A -  Carrots, Sweet Potatoes, Cabbage, Mangoes, Pumpkin ( I sometimes roast this with the roast dinner very tasty), Apricots, Broccoli, Tomatoes, Butternut squash.

Vitamin A works well with a multi vitamin complex, Zinc.  It works well with Vitamins C and E to protect it.  Protein cannot be utilised without it, therefore other vitamins from your meat, eggs  and so on, can be depleted from the body due to this causing further deficiencies.

Vitamin B1

Deficiency Indications  - Nervous system disease, Memory and concentration issues, Painful Muscles, Pain in Eyes, Stomach pain and Constipation, Tingly sensations in hands and legs, Beri- Beri, Alcoholism.

My immediate change to help this deficiency in my body was to switch to Brown Rice and I have this 2-3 times a week.  I had to give up mushrooms when I was dealing with my Candida, but have happily started adding these back into my diet and this also helps provide the body B1.  Once again by adding a few bits to your every day food routine you can be sure to boost the body’s intake of a very importance Vitamin.

Food Sources – Black Beans, Peas (I add these to curries and chilli’s, bolognaise), Brussels sprouts (roast dinner yum), Mushrooms, Egg yolks, Brown Rice, Tomatoes, Squash ( makes nice oven chips with coating of olive oil cumin garlic cayenne pepper, paprika), Peppers, cabbage.

Works well with other B vitamins, magnesium and manganese

Vitamin B2

Deficiency Indications – Burning or gritty eyes, Sensitivity to bright light, Sore tongue, Cataracts, Split nails, Cracked lips, Eczema or Dermatitis, dull or oily hair.

The best thing about this is once you have added just a few extras to your normal meals they cover a lot of the vitamins and minerals that you may be deficient in so I will jump straight to the sources.

Food Sources – Mushrooms, Broccoli ( I used to hate this and now cant get enough of it steamed with carrots), Mackerel ( I have this sometimes for breakfast as good for the oil it contains or for lunch with salad), Egg yolk, Cabbage, Bean sprouts( stir fry easy to do very healthy x), Tomatoes, Pumpkin, Avocado.

Works well with other B Vits, Selenium.

Vitamin B3

Deficiency Indications – Lack of energy, Diarrhea, Insomnia, Headaches and Migraines, Memory issues, Anxiety/tension, Depression, Irritability, Bleeding or tender Gums, Acne/Eczema/Dermatitis.

Tuna once or twice a week, with a jacket potato, with salad, in a bake gosh it’s so universal.  Chicken stir fry or fajitas, stew or roast.  Add Sesame seeds to a salad or stir fry, just a few ideas to increase this vitamin.

Food sources – Tuna, Chicken, Turkey, Peanuts ( not the roasted type lol), Mushrooms, Tomatoes, Cauliflower, Squash, Sesame Seeds.

Works well with Chromium and again other B vits.

Vitamin B5

Deficiency Indications – Muscle tremors and cramps, Apathy, Concentration issues, Burning Feet and tender heels, Exhaustion after light exercise, Anxiety and Tension, Grinding Teeth when sleeping, Nausea and Vomiting, Lack of Energy.

Adding lentils to chilli’s, stews/casseroles, soups can help gain the body this precious vitamin. Organic eggs I do like mine scrabbled for breakie.  Lambs Liver which I love in a onion and mushroom gluten free gravy with veg yum oops seem to have gone of on a tangent there sorry, celery to soup or salads.

Food sources – Mushrooms, Eggs, Avocados, Lentils, Lambs Liver, Tomatoes, Peas, Cabbage, Celery.

Works well with Biotin, Folic Acid ( i had a huge deficiency ), and other B Vits.

Vitamin B6

Deficiency Indications – Water retention, Tingling Hands, Depression and Nervousness, Irritability, Acne, Anaemia, Muscle tremors and cramps, Lack of Energy, flaky skin.

I like using bananas in my smoothies, and also with a cashew cream recipe (soak cashews for couple of hours then drain and blend) with mixed nuts is very nice.  By adding Kidney beans in chilli you will aid to this vitamin being used in the body.  Choose a fish night and have it with veg ( I cook haddock, cod with garlic rosemary mixed herbs and its very tasty sometimes a squeeze of lemon serve with peas and a carrot and swede mash. 

Food source – Bananas, Red Kidney Beans, Brussels sprouts ( did someone say roast dinner oh yes please), Broccoli, Carrots, Eggs, Lentils (go on get your stew on), Peppers, Onions, Squash, Chicken, Fish.

Works well with Zinc, Magnesium, and other B Vitamins.

Vitamin B12

Deficiency Indications – Bad Hair condition, Eczema and Dermatitis, Mouth Sensitive to hot and cold foods, Irritability, Anxiety or Tension, Constipation, Lack of Energy, Place Skin, Tender and sore Muscles, Depression. ( this was another badie for me)

When I’m low in this my body actually craves my Lambs Liver recipe as mentioned a tad earlier I actually have this in the fridge now and have every intention of having it tomorrow hehehe!!

Food Sources – Sardines, Eggs, Tuna, Cottage cheese, Tuna, Lambs Liver, Turkey, Chicken, Lambs Kidney (not my fave if im honest eeewww but my dad loves them??)

Works with Folic Acid and other B Vitamins (bet you guessed that hahahaha)

Folic Acid

Deficiency Indications – Anaemia, Eczema, Cracked Lips, Pre-maturing greying Hair, Anxiety or Tension, Memory Issues, Lack of Energy, poor appetite, Stomach pains, Depression, Sore and Red Tongue.

A good sauce for Gammon – honey parsley garlic, really complements it, broccoli in your stir fry is lovely, walnuts with salad and sesame seeds.

Food sources – Peanuts, Broccoli, Walnuts, Chicken, Parsley, Sesame Seeds, Avocados ( so versatile), cauliflower, Lentils, Dates, Lambs liver.

Works well with B Vitamins.

Biotin

Deficiency Indications – Dry Skin, Poor Hair condition, Going grey early, tender sore muscles, crappy appetite and Nausea, Eczema adn Dermatitis.

Grapefruit in the morning, salad with mixed lettuce leaves, snack on Almonds.

Food sources – Eggs, Lettuce, Almonds, Sweet Corn, Cauliflower, Tomatoes, Grapefruit.

Works well with B Vitamins, Magnsium and manganese.

Vitamin C

Deficiency Indications – Colds, Infections, Lack of Energy, Bleeding and Tender Gums, Nose Bleeds, Red pimples or skin, Easy Bruising, Slow wound healing.

Peppers added to fajitas, pizza (make your own yummy gf version), chilli, bolognaise. 

Food sources – broccoli, Peppers, Lemons, Tomatoes, Avocado, Cauliflower, Orange, Cabbage, Melons, Peas, Guavas, Papaya ( I love snacking on exotic fruit)

Works well with B Vitamins to produce Energy, and Vitamin E as an Antioxidant.

Vitamin D

Deficiency Indications – Joint pain and stiffness, Backache, Tooth decay, Muscle cramps, Hair Loss, Rickets, Osteomalacia.

This is hard to achieve great results with food as the best source is the sun hitting the skin which I believe roger knows a great deal about especially regarding supplementation.  But you can get small amounts from the following.

Food Sources – Herrings, Mackeral, Eggs

Vitamin D Needs calcium to be absorbed please note I will be providing a Minerals thread like this soon as well but for good sources of calcium I recommend Spring greens.

Vitamin A, C  protects Vitamin D.

Vitamin E

Deficiency Indications  - Lack of Sex Drive (steady scrabble players hehehe), Exhaustion after Light exercise, Easy bruising, Slow Wound Healing, Infertility, Loss of muscle tone, Varicose Veins.

Sunflower seeds in a seed mix is a nice snack, Sesame seeds on your salad and stir frys.

Food sources – Unrefined Corn oil, Sunflower Seeds, Sesame Seeds, Beans, Tuna, Sweet Potatoe, Sardines, Brown rice, Eggs, Soybeans.

Works well with Vit C and Selenium, Zinc and Copper

Vitamin K

Deficiency Indications – Haemorrhage, It helps the blood clot when wounded

Use tomatoes as a base for your sauces, add Brussels to your roasts or chop for bubble and squeak, have a bean casserole or salad.

Food sources – Cauliflower, Brussels sprouts, Beans,  Broccoli, Lettuce, Potatoes, Corn Oil - Helps to aid healthy intestinal bacteria.