One of the first signs of vitamin A deficiency is trouble seeing in the dark. In fact, this is the leading cause of blindness in the developing world. Other indications include failure of the reproductive system in adults, dry skin, gingivitis (swelling of the gums), susceptibility to infection, and poor growth in children.
Sources: Spinach, carrots, red bell peppers, sweet potatoes, broccoli.
Vitamin B1 (Thiamine). This vitamin, also known as thiamine pyrophosphate, plays a key role in the Krebs cycle—a complex process that takes place in the cells and generates energy. The cycle is the final step in the oxidation of protein, carbohydrate, and fat. Early symptoms of B1 deficiency include fatigue, emotional instability, poor memory, problems sleeping, chest pains, loss of appetite, abdominal discomfort and constipation.
Sources: Sunflower seeds, tuna, black beans, pinto beans.
Vitamin B2 (Riboflavin). Vitamin B2 is important to many aspects of weight-control as we need it to convert the calories in our food to glucose, which our cells then use as energy. It is also vital in controlling the activity of the thyroid gland, and scientists have linked thyroid irregularities and malfunction to obesity. In addition, vitamin B2 is central to the healthy maintenance of many tissues of the body, the formation of red blood cells, and the ability to breathe. It plays a key role in the protection that antioxidants confer and in the creation of antibodies to fight infection. It is essential for keeping the skin, hair, and nails in general good health.
The body does not store large amounts of riboflavin so you can suffer deficiencies if you don’t include enough in the diet over an extended period of time. Early signs are problems with the eyes, including excess production of tears, burning and itching of the eyes, and trouble tolerating light. Later symptoms include burning of the lips and tongue; cracks in the lips, mouth corners and skin; and even a
It also helps ensure the development of strong bones, a functional reproductive system, and healthy skin. It is a potent antioxidant.
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