Essential nutrients (part 2)
This week, please see part 2 of our intro to essential nutrients. Welcome any feedback, and of course feel free to contact us for any further information.
Vitamin B3 (niacin):
Effective for: Essential for energy production, brain function and healthy skin. Helps balance blood sugar and lower cholesterol levels. Also aids digestion.
Deficiency symptoms: Lack of energy, headaches or migraines, poor memory, anxiety and depression, bleeding gums.
Daily requirement: RDA 1.8mg
Food sources: Mushrooms, tuna, salmon, chicken, mackerel
Vitamin B5 (pantothenic acid):
Effective for: Essential for energy production, controls fat metabolism. Essential for brain and nerve health. Used to make anti-stress hormones.
Deficiency symptoms: Muscle tremors or cramps, poor concentration, burning feet, nausea, vomiting, teeth grinding.
Daily requirement: RDA 6mg
Food sources: Mushrooms, eggs, avocado, strawberries.
Biotin and folate aid absorption.
Vitamin B6 (pyridoxine):
Effective for: Essential for protein digestion, brain function and hormone production. Helps balance sex hormones, natural anti-depressant.
Deficiency symptoms: Water retention, anxiety and depression, lack of energy, muscle tremors or cramps.
Daily requirement: RDA 2mg
Food sources: Wheat germ, watercress, cauliflower, peppers, bananas.
Vitamin 12 (cyanocobalamin):
Effective for: Makes use of protein, helps blood transport oxygen, required for synthesis of DNA – see earlier posts!
Deficiency symptoms: Poor hair condition, eczema or dermatitis, irritability, anxiety or tension.
Daily requirement: RDA 1mcg
Food sources: Oysters, sardines, tuna, eggs, chicken, cheese.
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