A pale-looking, lethargic person who is prone to dizzy spells might be suffering from an iron deficiency. Frequent gum bleeding, while it could be a dental concern, might also be an indication of insufficient Vitamin C.
Our body needs a sufficient amount of different vitamins and minerals for good health and growth. Most of these necessary nutrients can be obtained from food sources but supplements may be required in cases of deficiencies or certain health conditions.
While vitamins and minerals are beneficial, more is not always better. Fat-soluble vitamins like Vitamin A, D, E and K, require fatty acids to aid absorption and transportation. These components require the liver to break it down before it can be excreted. When present in excess amounts, it can cause toxicity to the liver.
Too much pill-popping can also be counter productive. For example, too much Vitamin C can cause the ‘Rebound Syndrome’. This means when you stop your Vitamin C supplement, you might fall sick more easily because your immune system is so used to having it. Excessive calcium and Vitamin C can also cause renal stones, especially if there is insufficient hydration.
At the end of the day, your best bet is to get your nutrients the natural way. A balanced diet is able to provide sufficient amounts of all the nutrients you need.
|
Health Benefit |
Food Sources |
Vitamin A |
Vision and skin. Also a powerful anti-oxidant. |
Bright-coloured and green leafy vegetables such as spinach, chilli, capsicum, carrot and sweet potato, as well as animal sources like liver, eggs and milk. |
Vitamin D |
Helps in calcium and phosphorus absorption for bone health. |
Natural source can be obtained from sunlight. Also from eggs, sardines, salmon, liver and fortified milk. |
Vitamin E |
Powerful anti-oxidant. |
Green leafy vegetables as well as nuts and whole grains. |
Vitamin K |
Involved in blood-clotting process. |
Green leafy vegetables, egg yolk and vegetable oil like soya bean oil. |
Vitamin B group |
Involved in nutrients metabolism. Folic acid (vitamin B9) is essential in the first trimester of pregnancy to prevent neural tube defects.
Strict vegans will need vitamin B12 pills since they do not take any animal products which contain this nutrient. |
Most vegetables, fruits and whole grain products. Also found in meat, fish, eggs and dairy products. |
Vitamin C |
Skin, immune response, wound healing and helps in absorption of iron. |
Citrus fruits like grapefruit, orange, guava, as well as green, leafy vegetables. |
Calcium |
Bone health. |
Dairy products like yoghurt, cheese and milk. Those who are lactose-intolerant can get their calcium from fortified, high calcium soya bean milk, sardines or ikan bilis and tofu. |
Iron |
Required for the formation of red blood cells (haemoglobin).
Pregnant women or those with heavy menstruation, elderly with risk of malnutrition and post-surgery individuals might need an extra boost of this mineral. |
Red meat like beef, mutton and pork, as well as liver. |
Potassium / Magnesium |
Blood pressure control, body metabolism. |
Fruits and vegetables, cereals. |
Zinc |
Hair and helps in wound healing. |
Protein-rich foods such as meat, fish and poultry, liver, wheat bran. |
Phosphorus |
Works with calcium in balanced ratio for bone health. |
Cocoa drinks, sardines and ikan bilis, meat, fish, poultry, nuts. |
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