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Could not find default endpoint element that references contract 'TranslatorService.LanguageService' in the ServiceModel client configuration section. This might be because no configuration file was found for your application, or because no endpoint element matching this contract could be found in the client element.
A balanced diet should give us all the goodness we need. But do you know exactly how much of the necessary nutrients we require each day and which foods we should eat to get them.
To stay fit and healthy, we need certain nutrients in the right amounts. Lack of nutrients in our diet can cause deficiencies and therefore, health problems.
VITAMIN A
Retinol, of animal origin, is stored in the liver and cannot be excreted.
Beta carotene, of vegetable origin, is converted into retinol by the body when required.
Vitamin A acts as an Antioxidant. It is essential for healthy skin and immune system. It helps to protect against infections and cancers. Vitamin A is also essential for night vision.
Deficiency: frequent cold and cough, dry flaky skin, poor night vision, mouth ulcers, dandruff, acne
Good sources of Retinol:
Cod liver oil
Cheddar cheese
Boiled egg
Chicken / lamb / calves liver
Liver pate
Good sources of Beta carotene:
Raw carrot
Boiled sweet potato
Boiled spinach
Raw tomatoes
Raw red pepper
Watercress
VITAMIN B1 - THIAMIN
It is needed for energy production, digestion, brain function and protein use. It strengthens heart muscle and prevents toxic build up.
Deficiency: poor concentration, poor memory, constipation, tingling hands, prickly legs, tender muscles.
Good sources:
Peanuts
Sunflower seeds
Baked potato
Whole meal bread
Grilled tomatoes
Fried lean bacon
Fried chicken liver
VITAMIN B2 - RIBOFLAVIN
Helps to turn fats, sugar and protein into energy. It repairs skin and regulates acidity. It is essential for hair, nails and eyes.
Deficiency: Burning eyes, cataracts, dull and oily hair, split nails, cracked lips, eczema, sore tongue.
Good sources:
Boiled eggs
Whole meal bread
Camembert cheese
Low fat yoghurt
Smoked mackerel
Lambs liver
VITAMIN B3 - NIACIN
Needed for energy production, brain function and good skin. It helps balance blood sugar and adjusts cholesterol levels.
Deficiency: fatigue, headache, anxiety, depression, irritability, insomnia, eczema.
Good sources:
Canned tuna in oil
Lambs liver
Peanut butter
Whole meal bread
Roast chicken
Steamed salmon
Roast lean beef
VITAMIN B5 - PANTOTHENIC ACID
It is needed for energy production, fat metabolism, healthy brain, skin, hair, nerves and anti stress hormones.
Deficiency: muscle cramps, poor concentration, apathy, fatigue, anxiety, teeth grinding.
Good sources:
Peanuts
Raw mushrooms
Boiled eggs
Avocado
Walnuts
Baked potato
Whole meal bread
Chocolate
VITAMIN B6 - PYRIDOXINE
It helps in protein digestion, brain function, sex hormone production, menopause, PMS.
Deficiency: water retention, tingling hands, depression, irritability, lack of energy, muscle cramps.
Good sources:
Peanuts
Avocado
Bananas
Lean beef
Grilled herring
Special K cereal
VITAMIN B12 - CYANOCOBALAMIN
Helps carry blood oxygen, synthesis of DNA, use of protein. It is essential for energy.
Deficiency: fatigue, poor hair, weight loss, eczema.
Good sources:
Dairy products like milk, cheese, yoghurt
Canned sardines
Boiled eggs
Mushrooms
Herring
Tuna
Cod
Lamb chops
VITAMIN B - FOLIC ACID
It is vital for the early development of brain, nerves and energy production.
Deficiency: spina bifida, poor memory, premature grey hair, anxiety, tension, depression.
Good sources:
Peanuts
Boiled sprouts
Boiled egg
Special K cereal
Cornflakes
Chicken liver
VITAMIN B - BIOTIN
It is important in childhood, synthesis of fats and healthy skin and hair.
Deficiency: dry skin, poor hair, premature graying, poor appetite, eczema.
Good sources:
Hazelnuts
Boiled soya nuts
Oatmeal
Boiled egg
Grilled herring
All bran cereal
VITAMIN C
It boosts the immune system and fights infection. It serves as an anti-oxidant, anti-viral, anti-bacterial. Vitamin C is needed to make collagen for healthy bones, skin, muscles, joints. It helps to detoxify pollutants.
Deficiency: frequent cold and infections, bleeding gums and nose, slow wound healing.
Good sources:
Oranges
Raw peppers
Strawberries
Watercress
Boiled sprouts with lemon juice
Black currants
VITAMIN D
It is needed to absorb calcium for strong healthy bones and teeth.
Deficiency: joint pain, stiffness, tooth decay, muscle weakness, rickets, hair loss.
Good sources:
Cod liver oil
Grilled herring
Boiled egg
Canned salmon
Smoked mackerel
Note: Vitamin D is made when skin is exposed to sunlight. Then dietary Vitamin D may not be needed.
VITAMIN E
Acts as an anti-oxidant, protects cells from damage, including cancer. It helps the body use oxygen, preventing blood clots, thrombosis. Improves skin.
Deficiency: slow wound healing, varicose veins, loss of muscle tone, dry skin, dull hair.
Good sources:
Sunflower seeds
Wheatgerm oil
Safflower oil
Hazelnuts
Almonds
Peanuts
Avocado
CALCIUM
Needed for strong bones and teeth. Good for muscles and skin.
Deficiency: muscle cramps, joint pain, arthritis, tooth decay.
Good sources:
Dairy products like milk
Natural yoghurt
Cheese
Sesame seeds
Tofu
IODINE
It is essential for thyroid gland which controls the body's metabolism.
Deficiency: hypothyroidism, fatigue, weight gain, brittle nails, low resistance to infection.
Good sources:
Natural yoghurt
Peanuts
Boiled egg
Sardines
Canned salmon
Grilled fish fingers
IRON
It is essential for healthy blood. It helps to transport oxygen to all cells for energy production.
Deficiency: anaemia, fatigue, low resistance to infections, loss of appetite.
Good sources:
Sesame seeds
Dried figs
Lambs liver
Bran flakes cereal
Wholemeal bread
Thin rice flakes
MAGNESIUM
Good for bones and teeth, energy and carbohydrate metabolism. Regulates muscles, heart, nervous system.
Deficiency: muscle spasms, high blood pressure, irregular heart beat, depression, convulsions.
Good sources:
Brazil nuts
Sunflower seeds
Peanuts
Dried figs
Hummus
Raisins
All bran cereal
SELENIUM
Acts as an anti-oxidant, protects against cancer, boosts the immune system, needed by thyroid gland.
Deficiency: premature ageing, high blood pressure, reduced fertility, cataracts, frequent infections.
Good sources:
Canned tuna
Wholemeal bread
Sunflower seeds
Shrimp
Grilled herring
Boiled lentils
ZINC
Essential for growth, reproduction and immunity. It is needed for good skin, insulin production, strong antibodies. It helps with anorexia.
Deficiency: poor sense of taste or smell, white marks on nails, acne, pale skin, low fertility.
Good sources:
Sunflower seeds
Peanuts
Oatmeal
Parmesan cheese
Roast turkey
THESE ARE THE KEY NUTRIENTS NEEDED FOR OPTIMUM HEALTH. WHEN THE BODY LACKS THESE NUTRIENTS, IT CANNOT WORK EFFICIENTLY.
THIS IS EXACTLY WHAT YOUR BODY NEEDS TO STAY FIT AND HEALTHY.
We are a team of professional Dietitians. We give free diet advise and prepare diet plans for absolutely free. Kindly visit our website http://www.weightanxiety.com/ to read more similar articles and submit your queries for absolutely free. VISIT: http://www.weightanxiety.com/
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