Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract. We get much of our vitamin K from our diet. Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used.
For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body. Check with your doctor if you have any concerns.
Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium.
Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts. Such as iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy. Calcium helps:. At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.
Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals. Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting.
They also help your brain and body grow and develop. We only need a very small amount of iodine in our diet.
Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt. All bought breads except organic in Australia are fortified with iodised salt.
You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder. Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection. Iron deficiency is common and can affect adults and children.
Around 1 in 8 people do not consume enough iron to meet their needs. Some factors such as certain foods and drinks can affect how much iron your body absorbs. Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.
Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:. Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Potassium is important for the nerves, muscles and heart to work properly.
It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content.
It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods. Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet. A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.
Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required. Too much sodium can lead to high blood pressure hypertension and other health conditions.
Salt is the main source of sodium in our diet. It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.
People who drink excessive amounts of alcohol—This may, in part, be due to a nutritionally inadequate diet. The elderly—Studies have shown that older adults have lower levels of serum vitamin C. This may be due to a diet lacking in essential nutrients. Infants—Feeding babies evaporated or boiled milk can cause vitamin C deficiency. This is because heat can destroy the vitamin C found in cow's milk. People with limited variety in their diet—People whose diets are affected by poverty; food faddists; and people with mental illness may not prepare meals that contain a variety of foods to obtain enough vitamin C.
People with malabsorption and certain chronic diseases—Those with certain medical conditions like severe intestinal malabsorption, renal disease, or cancer may not be able to absorb enough vitamin C. Antioxidant Capabilities Free radicals are normal by-products of metabolism, but they can cause chain reactions that result in cell damage.
Respiratory Infections Many people believe that taking mega-doses of vitamin C will cure a cold. Leave the skin on potatoes and sweet potatoes. Add sliced strawberries, mango, or kiwi to your breakfast cereal. Use mashed avocado in place of mayonnaise as a sandwich spread. Throw snow peas in your stir-fry. Replace your morning coffee with a glass of orange or grapefruit juice.
If you take a vitamin supplement, make sure it contains vitamin C. Michael Woods, MD Cancer Care. Emergency Services. Cesarean Birth. Imaging Services. High Blood Pressure. Laboratory Services. These include:. If you give your infant formula, you should also check that it contains enough thiamine.
Always be sure to purchase infant formula from a reliable source. Limiting alcohol consumption will reduce your risk of developing beriberi. Anyone who abuses alcohol should be checked routinely for a B-1 vitamin deficiency. If beriberi is caught and treated early, the outlook is good. Recovery is often quick once you begin treatment. If beriberi progresses to Wernicke-Korsakoff syndrome, the outlook is poor.
While treatment can control symptoms of Wernicke encephalopathy, brain damage from Korsakoff syndrome is often permanent.
Maintaining a healthy, balanced diet is important for your health. Talk to your doctor if you think you are showing signs of a thiamine deficiency or if you need advice on how to get the nutrients you need. Here are eight symptoms that may indicate you have a vitamin D deficiency, as well as causes, treatments, and more.
The brain disorder Wernicke-Korsakoff syndrome WKS is actually two separate conditions that can occur at the same time.
Get more facts here. Taking care of your skin should be an essential part of your health regimen. Learn about vitamins D, C, E,. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. It is also needed for synthesizing dopamine, norepinephrine, epinephrine, and carnitine, needed for energy production.
Symptoms of vitamin C deficiency can start to appear after 8 to 12 weeks. Early signs include a loss of appetite, weight loss, fatigue , irritability, and lethargy. Within 1 to 3 months , there may be signs of:. In time, the person will show signs of generalized edema, severe jaundice , destruction of red blood cells, known as hemolysis, sudden and spontaneous bleeding, neuropathy , fever , and convulsions.
It can be fatal. Infants with scurvy will become anxious and irritable. They may experience pain that causes them to assume a frog-leg posture for comfort. There may also be subperiosteal hemorrhage, a type of bleeding that occurs at the ends of the long bones. Animal studies have shown that vitamin C deficiency in a woman during pregnancy can lead to problems with fetal brain development.
Humans cannot synthesize vitamin C. It needs to come from external sources, especially fruits and vegetables, or fortified foods. The recommended dosage is:. Within 24 hours, patients can expect to see an improvement in fatigue, lethargy, pain, anorexia, and confusion.
Bruising, bleeding, and weakness start to resolve within 1 to 2 weeks. After 3 months, a complete recovery is possible.
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