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Essential Nutrients (pt.2)

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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