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Blueberries are nature’s own multivitamin! They contain immune-boosting vitamins C and E, B vitamins for metabolism and energy, and vitamin K for normal blood clotting, providing you anywhere from 4% of your daily values (B vitamins) to as much as 24% DV (vitamin K).
High intake of vitamin C, a water-soluble vitamin, has not been found to have serious health implications. However, preliminary research and the odd reports indicate some side effects, including stomach problems like diarrhea, nausea, and cramps. Other potential side effects include kidney stones, heart disease, iron over-absorption, and adverse interaction with certain drugs.
If you are looking for retinol-rich foods, turn to organ meat like liver and kidney; seafood like eel, tuna, mackerel, and caviar; and dairy products like cheeses and butter. Vegetarian dietary sources to get in retinol include margarine, fortified beverages, peanut butter, and cereals.
If you are unsure what foods are rich sources of vitamin B6, there are over a dozen easy ways to fix your problem! From fish like tuna and salmon, and meats of all kinds to vegan sources like bananas, avocados, pistachios, spinach, seeds, and lentils, B6 is available in more places than you’d think.
Getting vitamin B3 (niacin) through your diet isn't difficult, what with delicious pork chops, melt-in-the-mouth tenderloin, succulent lamb, juicy chicken, and even bacon on the list. Fresh produce like mushrooms, green peas, avocado, peanuts, brown rice, and sunflower seeds round off the list.
A vitamin C deficiency put you at increased risk of gingivitis or early gum disease, skin problems like petechiae and purpura, osteoporosis and bone development problems. Even iron deficiency anemia can result from this deficiency. If you leave it untended, you may even wind up with scurvy in a few months’ time.
Vitamin K1 is abundant in plant sources such as green leafy vegetables like spinach, kale, and broccoli, while vitamin K2 is found in grass-fed meat, eggs, dairy, and fermented foods like natto, cheese, and miso. Vitamin K1 is essential for blood clotting, while K2 prevents cardiovascular issues and osteoporosis. K2 is better absorbed and circulated in the body. An ideal diet should have both K1 and K2.
A vitamin E deficiency, though rare in developed countries, may result from malnutrition or fat malabsorption. Health issues associated with it include neurological problems, muscle weakness, and bone abnormalities. Peripheral neuropathy, hemolytic anemia, eye problems and gastrointestinal problems are also a possibility. So are disorders like ataxia and abetalipoproteinemia.
Insufficient vitamin B1 may cause neurological symptoms like walking trouble, pain, confusion from dry beriberi or breathing problems, rapid heartbeat, low BP and severe cardiac symptoms from wet beriberi. Extreme deficiency may result in slurred speech, odd eye movements, and gait abnormalities from Wernicke encephalopathy. Ignoring these signs could have fatal outcomes.
Thiamine- or vitamin B1-rich foods cover crowd-pleasers like pork and delicious seafood, vegan staples like beans and lentils, and vegetables like asparagus or Brussels sprouts. Fill in the gaps with sweet potato, macadamia nuts, and sunflower, sesame, and flax seeds. Enriched foods like whole grain bread and cereal also have thiamine.
Vitamin B2 or riboflavin is easily available in milk and dairy products like cheese. Meat lovers can get their daily intake from lean meats or seafood, while vegans or anyone who likes their vegetables can enjoy green leafy vegetables, sun-dried tomatoes, or mushrooms. With riboflavin, variety is not an issue!
Not getting enough riboflavin or vitamin B2 can cause dermatitis or skin lesion, sores, and itchiness. It may also cause diarrhea and nausea, blurred vision, and anemia. Besides anxiety, depression, and headaches, look out for cracked lips, mouth sores, and a red swollen tongue so you can correct your diet.
A deficiency in vitamin C can cause fatigue, anemia, easy bruising, nosebleeds, inflamed and bleeding gums. You may also notice frequent infections, slow wound healing, and inflamed, painful joints. A vitamin C deficiency may also be responsible for dry hair and split ends, weight gain, and dry, rough, scaly skin.
Increase your vitamin C intake with a host of citrus fruits. Red and green peppers, strawberries, kiwi fruit, cruciferous vegetables, papaya, and cantaloupe can be just as good. Even kitchen mainstays like green leafy vegetables, potatoes, sweet potatoes, and tomatoes pack in a hefty vitamin C kick.
Vitamin E and vegetables may not be synonymous, but leafy greens like spinach, beet greens, and turnip greens are a great way to get in the nutrient. Asparagus, broccoli, squash, and sweet potatoes are crowd pleasers that can help. And don’t forget herbs like basil, oregano, or parsley which contain the vitamin too!