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Essential nutrients (pt.4)

Updated: Apr 18, 2019


This week, please see part 4 of our intro to essential nutrients. Welcome any feedback, and of course feel free to contact us for any further information.

Vitamin D3:

Effective for: Helps maintain strong and healthy bones by retaining calcium. Involved in regulating the immune system and immune cells,

Deficiency symptoms: Joint pain or stiffness, backache, tooth decay, muscle cramps.

Daily requirement: RDA 5mcg

Food sources: Herring salmon, mackerel

With sufficient exposure to sunlight, supplementation may not be essential,

Vitamin E (d-alpha tocopherol):

Effective for: Essential for cell protection, anti-oxidant, prevents blood clots.

Deficiency symptoms: Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing.

Daily requirement: RDA 1.2mg

Food sources: Sunflower seeds, nuts, wheat germ, tuna, sardines.

Vitamin K (phylloquinone):

Effective for: Bone health, prevents heart disease, reduces neural damage, control blood clotting

Deficiency symptoms: Easy bleeding and bruising, nose and gum bleeding.

Daily requirement: No established RDA

Food sources: Cauliflower, sprouts, cabbage, broccoli, peas, beans.

Works in conjunction with Vitamin D3.

Be consistent and realise your potential, protect yourself from harmful toxins.

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