Do not underestimate, It Effects Vitamin Deficiency One

Jakarta, Most people eat alone without taking into account the origin of satiety nutrients in food. Certain foods offer the benefit of a variety of vitamins that the body needs. Lack of this vitamin can cause a variety of health problems.

Here are the vitamins that the body needs as well as the danger if you are deficient, as reported by MNN, Monday (01/28/2013), among others:

1. Vitamin B12Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs and dairy products that are not generally found in plant foods. But some cereals also contain vitamin B12 plant.
This vitamin is necessary for the formation of red blood cells that help neurological function and DNA synthesis. Vitamin B12 deficiency can cause megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight loss.
Neurological problems such as numbness and tingling in the hands and feet can also occur. Other symptoms include difficulty maintaining balance, depression, confusion, dementia, memory decline and has even been linked to Alzheimer's disease.
2. Vitamin CMost animals can synthesize vitamin C naturally, but the human body is not able to process and require the intake of vitamin C from food. Citrus fruits or tomatoes was the most rich in vitamin C, in addition to red and green peppers, kiwi, broccoli, strawberries, and cantaloupe also contain vitamin C.
The body uses vitamin C for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters, and is also involved in protein metabolism. Vitamin C deficiency can cause fatigue, inflammation of the gums or tooth loss, joint pain, scabies and difficult to heal wounds.
3. Vitamin DNot many foods naturally contain vitamin D, but fatty fish like salmon, tuna, mackerel, and cod-liver oil is the best food sources of vitamin D. Vitamin D is also found in beef liver, cheese, egg yolks, mushrooms and vitamin D fortified milk, but in lower quantities.
But thankfully the body is able to produce its own vitamin D when the skin is exposed to sunlight, most people meet at least some of the daily requirement of vitamin D this way. Vitamin D is needed to regulate calcium in the body and helps to maintain strong bones.
In children, vitamin D deficiency can lead to rickets, the weakening of the bones that make curved posture. In adults, vitamin D deficiency causes osteomalacia, causing bone pain and muscle weakness. Vitamin D deficiency has also been associated with daytime sleepiness.
4. IodineIodine is a mineral found in fish, seaweed, shrimp, and other seafood, and dairy products, and products made from whole grains. These minerals are used by the body to produce thyroid hormones that work to control other important functions.
Iodine deficiency during fetal development and early childhood is a primary cause of brain disorders. In adults, mild to moderate iodine deficiency can cause goiter, and impaired mental function and work productivity. Chronic iodine deficiency can be associated with an increased risk of thyroid cancer.
5. IronAccording to the World Health Organization, iron deficiency is the number one nutritional disorder in the world. Iron consists of two forms, heme and nonheme. Heme iron is found in red meat, fish and poultry, nonheme iron found in plants, such as lentils and beans.
Both types of iron's function is to help transport oxygen to the cells, helping the formation of blood cells, the body's supporting structure of proteins and other important functions.
Symptoms of iron deficiency can include fatigue and weakness, performance decreases, cognitive and social development are stunted during childhood, difficulty maintaining body temperature, decreased immune function, and increased susceptibility to infection.
6. MagnesiumMagnesium is contained in nuts, seeds and vegetables. Funsi magnesium is to help the body regulate over 325 enzymes and plays an important role in regulating body functions like most muscle control, electrical impulses, energy production, and protection against harmful toxins.
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. If magnesium deficiency will continue to deteriorate causing numbness, tingling, muscle contractions, cramps, seizures, personality changes, abnormal heart rhythms, and even reduce the risk of stroke.
7. Zinc / zincZinc is contained in foods such as oysters, red meat, poultry, nuts, seeds and dairy products. Nuts and seeds contain compounds that make fully zinc absorption by the body, so that a vegetarian may need to eat foods that contain zinc are two times more.
Nutrition is very important for helping the immune system fight bacteria and viruses. Zinc is also required to assist the production of cells, heal wounds, and was instrumental in the identification of taste and smell.
Symptoms of zinc deficiency include slow growth of infants and young children, delayed puberty in adolescents and impotence in men. Zinc deficiency can also cause hair loss, diarrhea, eye problems, skin sores, loss of appetite, prolonged wound healing, impaired sense of taste, and lower levels of alertness.
Sources: http://health.detik.com/read/2013/01/28/070837/2153598/763/