Here are some essential nutrients and their associated problems when deficient:
Water-soluble vitamins – Vitamins C and B.
Water soluble vitamins dissolve easily in water and generally excreted from the body and are therefore required to be eaten regularly throughout the day.
Vitamin C: is an essential nutrient required to be eaten throughout the day. Known an antioxidant, it protects the body against oxidative stress which is akin to “rusting”. Vitamin C is involved in many different cellular functions including the production of collagen which keeps all tissue healthy. The lack of Vitamin C is commonly known as scurvy and this condition is more common than may be thought of. Common signs are gum disease, wounds that do not heal easily, inflammation in the joints, easy bruising and most commonly the susceptibility to colds and flu. So go back to a good old fashioned lemon drink (cold) with a little honey and include the rind.
The B Vitamins: Stimulate and support rate of metabolism and therefore your energy; maintain healthy skin and muscle tone; enhance immune, nervous and cardiac function; promote cell replication, including that of the red blood cells that help prevent aneamia. Vitamin B supplementation may reduce the risk of pancreatic cancer. When ingested as food B vitamins are used quickly throughout the body and need regular replenishment as being water soluble they are excreted in your urine and not stored.
A cautionary note: several medications affect vitamin B metabolism, such as Oral Anti-diabetic Drugs, Aspirin, Antacids, & Antibiotics. Therefore, we recommend that you check with your doctor or naturopath. The most common foods available containing The B’s are meats, eggs, brewer’s yeast.
Fat-soluble Vitamins A, D, E, and K
Fat-soluble vitamins are absorbed through the gastro-intestinal tract with the help of fats. Because they are more likely to accumulate in the body, primarily the liver, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Enjoying great food will not be a problem, however with the following vitamins take note of the guidelines on the bottles and take as directed unless you are supervised by a health practitioner.
Vitamin A This is one of the essential nutrients also considered an antioxidant. VAD, vitamin A deficiency, is the most common cause of blindness in developing countries. However dimness of vision associated with ageing may lead to night blindness and its worsened condition, exophthalmia, along with impaired immune function and cancer, Night blindness results in the destruction cells in the conjunctiva that covers the surface of the eye. These Goblet cells are responsible for secretion of mucus, and their absence results in exophthalmia, a condition where the eyes fail to produce tears that keep the surface of the eye moist. The deterioration of these cells can lead to infection and possibly blindness. Enjoy eating a range of yellow-orange fruits and vegetables rich in carotenoids, specifically beta carotene which is the precursor to Vitamin A. Vitamin A is also involved in the health and appearance of our skin and general health. Supplementation varies with age but for those adults the recommended daily allowance is 1800 μg in a β-carotene supplement, or 3000 IU of pure vitamin A in the form of retinol. However in the natural health world far larger doses are given under supervision by practitioners to treat certain serious conditions. Seek advice first.
Vitamin D refers to either D2 or D3 or both. Vitamin D3 is produced in the skin after exposure to ultraviolet B light from the sun or artificial sources, and occurs naturally in a small range of foods Vitamin D insufficiency can result in thin, brittle, or misshapen bones, while sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, Vitamin D helps to protect older adults from osteoporosis. Vitamin D is involved in neuromuscular function, reduces inflammation, and influences the action of many genes and their ability to affect cells. Food sources are fatty fish, eggs and meat. When supplementation is required for maintenance consider 1000 and under supervision up to 4000 IU’s daily, helps the body absorb the calcium and promote a strong immunity, especially for those who spend most of the day indoors.
Vitamin E is a fat-soluble antioxidant that appears to protect our cell membranes from oxidation and may have specialised roles in protecting the nerve cells from damage and possibly lower cholesterol. However like all the fat soluble vitamins an excess can build up in the Liver. There appears to be conflicting research on the role Vitamin E plays in our body. However deficiency can be associated disorders of the nervous system, muscular skeletal wasting, retinopathy and immune deficiency. Vitamin E is found in seeds and nut oils like sunflower, almond, hazelnut and walnut, green leafy vegetables inlcuding; asparagus, broccoli, spinach, turnip, beets and dandelion greens and yellow and orange foods: tomato, pumpkin, sweet potato, mango, papayas, olives and avocados Supplementation of 400 IU per day is the standard dose.
Vitamin K is a group of fat soluble vitamins involved with calcium in the formation of bone and other tissue, preventing osteoporosis and is required for clotting of the blood. Vitamin K1 is produced by bacteria in the large bowel.
Deficiency can occur in individuals who suffer from liver disease (e.g. alcoholics, hepatitis, drug therapy), cystic fibrosis, inflammatory bowel diseases or and those who have recently had abdominal surgery. Other groups include bulimics, those on stringent diets, and those taking anticoagulants and other conventional drugs. Some drugs associated with vitamin K deficiency include salicylates (aspirin), and barbiturates. As many older folk are prescribed either or both of these medications there is reason for concern. While older woman have ceased menstruation symptoms of deficiency may include those who have a history of heavy menstrual bleeding, anemia, easy bruising, and bleeding of the gums or nose. Osteoporosis and coronary heart disease are strongly associated with lower levels of K2 (menaquinone). While vitamin K plays a role in bone growth and the maintenance of bone density, efforts to delay the onset of osteoporosis by vitamin K supplementation have proven ineffective.
Vitamin K1 is found naturally in seaweed, liver, leafy green vegetables such as spinach and the Brassica family (e.g. cabbage, broccoli, cauliflower, kale). Avacados and kiwifuit are also high in vitamin K. Here is a quick and easy tip: 1 tablespoon of raw parsley contains approx 75% of the recommended daily amount of vitamin K. Vitamin K2 is found in meat, eggs, dairy and fermented foods such as miso and natto, a traditional fermented soybean food used in most of Asia. The enzyme called nattokinase appears to breakdown blood clots which are especially useful for those who are prone to DVT or clots from flying.
Dietary minerals
Dietary minerals are the chemical elements required by all living organisms on our planet. Interestingly the term “minerals” does not accurately represent the dietary focus which is actually the supplementation of chemical elements to support the structure and metabolic processes within our bodies. Appropriate intakes of chemical elements are required to maintain optimal health. A varied diet can usually meet all the body's chemical element requirements, although supplements can be used when some requirements (e.g., calcium, easily from dairy products) are not adequate, or when deficiencies arise from chronic illness or injury.
Dietary supplements are formulated using a variety of different chemical elements, as compounds, such as calcium or magnesium, as calcium citrate or magnesium orotate, and chromium as chromium picolinate.
A multi mineral complex high in all the major elements; calcium, magnesium, potassium, selenium and zinc in particular, and a broad range of the other elements are used to maintain healthy bones and muscles, prevent osteoporosis, enhance cardiac and nervous function and avoid deficiencies. Below we touch on some of the elements required for slowing the ageing process.
Selenium is a nutrient classified as an antioxidant, an essential nutrient for immune health and the functioning of the thyroid gland. Selenium can be part of the treatment for the autoimmune disease, Hashimoto's disease. Dietary selenium comes from nuts, cereals, meat, mushrooms, fish, and eggs. Brazil nuts are the richest ordinary dietary source (though this is soil-dependent, since the Brazil nut does not require high levels of the element for its own needs). High levels are also found in kidney, tuna, crab and lobster. Supplementation is suggested at 150mcg per day
Zinc can help compensate for lowered immunity due to ageing. A daily top up will stimulate your immunity and help avoid deficiency. Signs of zinc deficiency include hair loss and skin lesions, diarrhoea, wasting of body tissues, especially in those with chronic digestive and malabsorption syndromes including anorexia, anorexia, obesity, bowel diseases and cancer.
Eyesight, taste, smell and memory are also connected with zinc therefore a deficiency in zinc can cause malfunctions of these associated organs. Zinc also lifts the mood. Supplementation starts at 15mg per day and may go at least twice as high under supervision
Potassium is essential for healthy heart function, reduces high blood pressure, oedema and is necessary for those using diuretic and some asthma and antifungal drugs. Unstable diabetics are prone to hypokalemia due to a loss of urine. 4000mg a day is required so eat heaps of vegetables. Magnesium is required for adequate processing of potassium. This goes to show a multi mineral can really cover many mineral deficiencies while you keep up all those fruits and vegetables.
Essential Fatty Acids
Omega-3 fatty acids from fish, flaxseed (linseed) and Hemp oil can promote a healthy blood flow and heart function, reduce general inflammation, help keep the joints and skeletal system fluid and feed the brain cells. Other great oils include extra virgin olive, avocado and coconut and evening primrose oil. They are essential as we cannot make them ourselves, but need to be pure, not rancid and taken in moderation. With the exception of ghee and coconut oil, all should be consume uncooked. Lastly margarine and processed oils are not products that are good for us as the processing in most cases turns them into what is called a transfatty acid which actually makes the body sick. So stick with what your Grandmother knew!
So there it is; eat food as nature presented it, as we humans have done for eons.
