vitamins deficiency symptoms

Vitamins and minerals in potato

The potato is rich in vitamins and minerals and also is good source of dietary energy and some micronutrients.
One medium potato (5.3 oz) with the skin contains 45 percent of the daily value for vitamin C, much or more potassium (620 mg) than bananas, spinach, or broccoli, almost 10 percent of the daily value of B6.

In also include trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron, and zinc — all for only 110 calories and no fat.

Vitamin C
Potatoes include 27 mg of Vitamin C. It is 45 percent of the current daily value, which can contribute to total daily requirements. Vitamin C is water-soluble vitamin acts as an antioxidant, stabilizing or eliminating free radicals.

Potassium
Potatoes are one of the most concentrated sources of potassium. In potatoes contain significantly higher amount than those foods commonly associated with potassium content (for example, bananas, oranges, and mushrooms). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Vitamin B6
Potatoes also are an excellent source of vitamin B6. It is water soluble vitamin that is often low in the diets of certain groups of women. Vitamin B6 also plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins.

Fiber
One medium potato with the skin contains two grams of fiber. It is eight percent of the daily requirement. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.
Dietary fiber helps to improve blood lipid levels, regulating blood glucose, and increasing satiety, which may help with weight loss.

In addition to these nutrients potatoes contain an assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins.

Minerals
Additionally potato contains Iron, Copper, Zinc and Manganese. The nutritional value of potatoes makes them ideal for weight loss and maintains optimum health.

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February 22, 2010 | Filed Under Antioxidants, Nutrition, Vitamin C | Leave a Comment 

Vitamin C deficiency

Why do we need Vitamin C

Viatmin C also is named Ascorbic Acid. You need it for more than 300 different function of Vitamin C in your body. Just for starters, Vitamin C is needed to make collagen -structural component of blood vessels, tendons, and bone.

Scientists found that Vitamin C help prevent cataracts, macular degeneration, heart disease, stroke, cancer, and colds; improve wound healing and response to stress; reduce bronchial spasms in asthmatics; and prevent lead toxicity.

Vitamin C deficiency symptoms

After several weeks with no Vitamin C in your diet, you'd start to get scurvy. At first symptoms of Vitamin C deficiency you'd just feel a little tired and irritable. But soon you'd have sore and bleeding gums, loose teeth, fatigue, bruising, sore joints, slow wound healing, and anemia.
Marginal deficiencies are common among the elderly, alcoholics, and those with cancer, chronic illness, or stress.
Symptoms include fatigue, easy bruising, poor wound healing and appetite, anemia, and sore joints.

Avoiding vitamin C deficiency

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Image by echoesofstars via Flickr

Fortunately, Vitamin C is found in so many common fruits and vegetables that almost everyone in our modern society gets about 100 mg a day without even trying.
In the days before canning and refrigeration, mild scurvy was quite common, especially in the winter when fresh fruits and veggies were scarce.
Vitamin C found in just about every fruit and green vegetable.
Strawberries, melons, and cranberries are rich in Vitamin C.

Tropical fruits such as guavas, mangos, and papayas are all high in Vitamin C—as high as oranges or higher.
There's some of Vitamin C in meat, poultry, fish, milk, and dairy products. Beans generally have little or no Vitamin C, and there's none in grains such as oats or wheat.

If you eat five servings of fresh fruits and vegetables every day, you'll easily reach 250 mg of Vitamin C or even more and avoid vitamin C deficiency.

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FACTS ABOUT VITAMIN C:

  • Five minerals found to promote  the most effectiveness for Vitamin C - calcium, cobalt, copper, iron, and sodium;
  • One cigarette destroys 25–100 mg. of Vitamin C
  • Aspirin can triple the rate of excretion of your Vitamin C

January 7, 2010 | Filed Under Antioxidants, Vitamin C, Vitamins benefit | 1 Comment 

Essential benefits of antioxidants

Why we need to take antioxidants

Antioxidants are a very important ingredient needed to help our bodies ward off the free radicals that invade and try to take over in our bodies. They will help prevent cancers and other immune related diseases that invade and try to take up residence in our bodies.

With every breath you take you generate free radicals- the uncontrolled oxidants that damage you cells. The older you get the less natural antioxidants your body produces to keep these destructive molecules in check. As they accumulate, health deteriorates and aging accelerates— leaving you more susceptible to everything from wrinkles to serious degenerative diseases.
Though we get antioxidants from food, many people have increased antioxidant needs that diet alone cannot meet.

Smokers, for instance, need two to three times as much vitamin C to achieve the same antioxidant blood levels as nonsmokers. Other factors that can increase free radicals are: air pollution, chronic disease, secondhand smoke, dietary carcinogens (foods fried at high temperatures or charcoal-broiled, nitrites, and cured meats), inherited susceptibility to a disease, infection, vigorous exercise, menopause, mental stress, sun exposure, and X rays. Additionally, it’s not always what foods you eat but how the food is prepared. For example, cooked carrots supply more bioavailable beta-carotene than raw ones.

What antioxidants can do

• Retard the aging process.
• Lower cholesterol levels.
• Decrease risk of atherosclerosis.
• Help protect against heart disease and stroke.
• Reduce the risk of all types of cancer.
• Help to slow down progression of Alzheimer’s disease.
• Aid in suppressing the growth of tumors.
• Help the body detoxify carcinogens.
• Protect eyes from macular degeneration, a disease that causes vision loss.
• Aid in defending the body against damage from cigarette smoking.
• Help protect against chronic obstructive pulmonary disease (CPOD)—such as asthma, bronchitis, and emphysema.
• Offer protection against environmental pollution.

Antioxidant supplements

There are two ways to make sure that you get your intake of antioxidants. One is to include foods rich in antioxidants in your everyday diet. Another is to take an antioxidant supplement.
Vitamin C is one of the most powerful antioxidants. It also protects us from common cold. Vitamin C is the only water soluble vitamin, so it is nearly impossible to overdose on it. 500 mg daily is considered an optimum dose.
Vitamin A, beta carotene and Vitamin E are also strong antioxidants. Many foods contain these vitamins, and they also come in a supplement form.

If you make antioxidant rich foods part of your daily diet, this can help you to prevent early aging and diseases like cancer. Eat many fruits, vegetables and beans which are the foods with the highest antioxidant content. Prefer fresh foods over processed ones to get the maximum health benefit, and if you do have to process foods, choose a method that retains as many nutrients as possible, and cook foods as short as possible.

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January 2, 2010 | Filed Under Antioxidants, Vitamin A, Vitamin C, Vitamin E | Leave a Comment 

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