Vitamin Deficiency Solutions

Vitamin Deficiency Solutions

How to Heal yourself with Vitamins and Minerals


Do you suffer from muscle cramps, fatigue, insomnia, cold hands and feet or any other causes for concern? And did you know that you can heal yourself with vitamins and minerals directly from the foods you eat? Well, you’ve come to the right source because here you’ll find all the mineral and vitamin deficiency solutions you’ll need to lead a healthy lifestyle. Here’s how to fix the problem.

Many of us suffer from one or other annoying health problem at some stage of our growing life and not realising that a lack of the good stuff, could be to blame. Some deficiencies of vitamins and minerals can be dangerous to your health, and even a slight lack of these mediums can have a noticeable impact on your well-being. In some cases, minor ailments aren’t necessarily caused by a deficiency, but they can be helped by boosting your vitamin and mineral intake.

So the question now is how much of the right stuff do we actually need? There is something called – The Recommended Daily Allowance or RDA for short. This is a calculated by the quantity of vitamins and minerals we need on a daily basis. The RDA is the minimum we should have, but because we all differ in lifestyle factors such as bad eating practices, exercise, stress and alcohol intake, these will affect our vitamin and mineral levels. Some studies even suggest that the current RDA’s of certain vitamins and minerals are not high enough, a direct indication that you may need more.

Consider this for a moment – While your body has the ability to excrete what it doesn’t want or need, it may be worth increasing your intake of certain vitamins should you encounter particular symptoms.

The most important thing to remember here is that vitamins and minerals are way better absorbed from the food we eat than from supplements. Is it not better to fix the problem by eating the right stuff, than by trying to fix the problem with a whole lot of pills, whether prescribed or otherwise. It’s not so much about the quantity of food you eat, but rather about the quality of food you eat.

Not many of us are aware that by consuming quality over quantity as far as food is concerned, our bodies have the ability to manufacture their own vitamins. However, the same cannot be said with minerals or trace elements. For that, we have to get them from an outside food source.

In this article, you’ll notice that I use the words “we”, “us” and “our” when I refer to things in general, but I also use the word “you” and “your” when I’m pointing the message pacifically in your direction.

Here is a helpful guide to some common ailments and just how to tackle them from a nutritional point of view. If you should not experience any improvement after a few weeks, it may be advisable to consult with a doctor or a licensed health practitioner.  In the meantime, check this out.

Fruit, Vegetable and Nuts


Magnesium for Muscle Cramps

Magnesium is crucial for the nerves transmitting messages to our muscles. And many of us do not get nearly enough simply because fast foods, fizzy drinks, refined grains, cakes, crisps and cookies are extremely low in magnesium. And believe it or not, consuming a lot of dairy products such as milk and cheese, all calcium-rich foods, can lower your magnesium levels.

Later on, I’m going to tell you a little about how I divide my eating habits between vegetarianism and macrobiotics and how you can live a long healthy life too, free of harmful meat products. You also may want to check in with me from time to time to see what’s next on this healthy menu.

Where to get this miracle mineral

You can also boost your magnesium requirement from supplements if needed, but whatever you do, don’t take it with dairy products or calcium rich foods such as sardines. To give you an idea – Your daily RDA requirement is around 300 milligrammes, which is equivalent to ten teaspoons of bran, three portions of brown rice or whole grain spaghetti, 22 Brazil nuts, 11 slices of whole grain bread and nine bananas. Now you must be thinking – Wow, that’s a lot of bread and bananas, but a combination of all these items in smaller portions is more than enough for relieving the pain of muscle cramps.

Brown Rice


Magnesium for Insomnia

Magnesium is involved in the production of melatonin, the hormone needed during our sleeping and waking cycles. If insomnia persists, you may want to take a supplement an hour before bedtime. However, it is far better for you to get all the daily requirement of magnesium into your diet from proper food than it is from any form of a supplement. Here’s to your good health and plenty of sleep. See the chart above for magnesium rich foods and your daily RDA requirements. Also, see my article on the Healing Power of Minerals for more about the miracle of minerals.



Vitamin C for Urinary Track Infections

Vitamin C helps reduce the harmful effects of bacteria in the urinary tract. It’s water-soluble and because the body cannot store it, you need it as a daily routine.

Where to get vitamin C

  • Citrus Fruit such as Oranges and Grapefruit
  • Red Vegetables such as Tomatoes and Red Cabbage
  • Broccoli
  • Guava

Your daily RDA requirement is around 60 milligrammes, which is equivalent to half an orange or one small glass of fresh orange or juice, half a guava or eight teaspoons of tomato puree. You can also boost your vitamin C requirement by taking a supplement of up to 1,000 milligrammes, which would be unlikely to cause any harm. What you don’t need will be excreted in your urine.

Orange Juice


Vitamin C for Bruises

You have a deficiency of vitamin C if you find yourself bruising more easily than usual or that your bruises are taking longer to heal. It’s essential for collagen formation as this will keep your skin’s tissue strong and will also help your wounds to heal. You can follow the chart above for foods rich in vitamin C. Also above, you’ll see your daily RDA recommended allowance of vitamin C.



Selenium for Cold Hands and Feet

For cold hands and feet, you need selenium because selenium controls thyroid function and affects your metabolism. For a healthy metabolism and good blood circulation, you need plenty of selenium.

Where to get Selenium

The daily RDA requirement for men is 0,075 milligrammes and 0,06 for women. That’s equivalent to just a few Brazil nuts, two tablespoons of lentils or a small portion of fish.

Chana Lentils


Potassium for Pins and Needles

Potassium is a mineral needed to regulate metabolism, and low levels of potassium can lead to pins and needles. Many of us are deficient in this mineral. It is depleted by caffeine, alcohol and smoking. Potassium is also lost through the pores when you sweat.

You can get Potassium from a whole host of foods such as:

While there are many more sources in which to get potassium, the daily RDA requirement is 3,500 milligrammes, which is equivalent to three backed potatoes, five avocados and eight bananas to name just a few. But all you have to do is to eat a small amount of these potassium-rich foods daily.



Vitamin A for Dry Skin

Vitamin A is excellent for keeping your skin supple and it’s also the reason why it’s added to skin creams. This antioxidant helps fight free radicals that damage the cells and at the same time, it helps to form new skin cells.

Where to get Vitamin A

  • Vegetables such as Spinach, Lettuce, Collard Greens, Celery, Cabbage and Asparagus
  • Fruit such as dried and fresh Apricots, Plumbs, Grapefruit, Watermelon
  • Sweet Potatoes
  • Carrots
  • Red Peppers

The daily RDA requirement is 0,8 milligrammes which are equivalent to one medium carrot, one small red pepper and three slices of watermelon to name but a few.



Vitamin K for Heavy Periods

Vitamin K helps blood clot and prevents excessive bleeding, so it’s useful for women suffering from heavy periods. It’s a fat-soluble vitamin, so what your body doesn’t need, will be stored in the liver.

Where to get Vitamin K

Because our bodies have the ability to produce vitamin K in our large intestine through the activity of healthy bacteria, there’s no RDA recommended daily allowance.

Swiss Chard


Zinc for Premenstrual Syndrome (PMS)

Zinc is essential for hormone related health needs and is especially important for menstruating women. While beef has been praised for its rich source of Zinc, below you’ll find a list of foods suitable for vegetarians to enjoy. The RDA recommended daily allowance is 15 milligrammes.

Where to get Zinc

  • Spinach
  • Chickpeas
  • Brown Rice
  • Peas
  • Mushrooms
  • Kidney beans
  • Lima Beans
  • Peanuts
  • Cashew Nuts
  • Sesame Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Dark Chocolate


Vitamin B for Bloodshot Eyes

Vitamin B helps to regulate how much fluid there is in the eye sockets. Bloodshot eyes occur when the small blood vessels on the surface of the eye become inflamed and engorged with blood. This can also be caused by a deficiency of vitamins B6 and B12. The RDA recommended daily allowance for vitamin B6 is two milligrammes and the same daily allowance for vitamin B12 is one milligramme. See my article on the Healing Power of Vitamins for more on vitamin B.

Bell Peppers


Vitamin B and Magnesium for Stress

You need B Vitamins for all your body functions and this is especially vital for concentration and brain function. Magnesium is another stress buster as it has a calming effect and also helps regulate levels of cortisol, the stress hormone. See bloodshot eyes above and muscle cramps at the top of the page for all the foods rich in these ingredients needed for your optimum health.

Beetroot and Parsley


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