The Deficiencies Of Diet : Micronutrients, And C, D, E And K And Dietary Fiber

Some of these lacking percentages may be a real deficiency and will call for my need of increasing them substantially. Vitamins A (RAE); E; and D, where A and E are nine percent and then D, which is slightly higher with thirteen percent need some major work and I will have to find ways to get these values at least higher than seventy percent. I will have to begin eating more carrots, egg yolk, broccoli, cantaloupe and drinking milk while doing so, to increase my vitamin A (RAE) percentage. For my vitamin E percentage, milk and egg yolk will help but I can also increase my whole-grain foods and eat some sunflower seeds and nuts to get it up where it needs to be. For my lacking vitamin D percentage I need to seriously increase my fatty fish intake—which is not difficult, due to my love of fish. Whole egg and beef liver will also both help in getting more vitamin D in my diet.

Each vitamin has its own importance within the body and the health. Vitamins are helpful for the health and life of the body in several ways that include:

In my current diet, there is a sufficient lack of fresh vegetables, which are high in vitamin-E. Since most of the food I ate are either deep fried or cooked with high heat in the cooking process (for example vegetable stew), the heat destroys vitamin-E. Firstly, I can change my way of eating vegetables from cooked product to salads. Salad dressing and shortening are high in Vitamin-E, and they are easily found in the school cafeteria. Salad with dressing can provide me with most of the vitamin-E I need, 1 teaspoon of mayonnaise made from safflower contains 3.0 mg of it and 1 teaspoon of canola oil contains 2.4 mg. Vegetables themselves also contain vitamin-E, if I have salad twice a day that will take up to half of what is needed everyday. Another reason I am not getting enough is because I eat a lot of white bread and white long-grained rice, which all have the grain germ removed during production. However, wheat germ is a good source of vitamin-E; therefore, if I switch from white bread to whole-wheat bread and white rice to brown rice, it will increase my vitamin-E intake. Since 30 grams of wheat germ contain 6 mg of vitamin-E, by introducing them into my diet I will make up the other half of my daily need for it. As for snacks, I could start eating more nuts since they only contribute to a small amount, it will make up for days where intakes are

The influences of underlying health conditions can result in the need for specific nutrients as well as influencing what people are or aren’t able to eat.

varied food supply make severe vitamin deficiencies unlikely but this doesn’t mean everyone gets enough of everything all the time. Marginal deficiencies often go unnoticed and can be mistaken for other conditions.

My micronutrient fall in ranges from 0% to 86% and it is important that I get them into the recommended range because they provide the right amount of energy, promote growth and development, and regulate body functions. An adverse effect associated with macronutrients is that a nutritional deficiency disorder will result if not consumed in the recommended amounts and affect body function either more or less severely. Deficiency in protein cases are rare but when they do occur it result in what is called kwashiorkor which can be identified by changes in skin coloring, loss of muscle mass, diarrhea, fatigue, and inability to gain weight and grow, a large protruding stomach, swelling, rashes, apathy and irritability. Without enough carbohydrates, proteins will break down for fuel instead of muscle tissue and the body can go into ketosis that put stress on the kidneys. When a diet is low in fats, a deficiency in fat soluble vitamins can develop even when adequate

My fiber intake was 41.1% of the recommended daily intake. I definitely feel that my fiber intake over the three days is about right. Fiber is an important part of a diet and a male such as me should consume 38 grams of fiber each

You could find the most fiber on raspberries, figs, apple or pear with skin. Also, in vegetables like Kidney beans, cooked lentils and green peas. You could also find them in grains.

In order to get Vitamin A in your diet you must first consume beta-carotene found in orange fruits and veggies. Beta-carotene is broken down and processed by our body and turned into vitamin A which is essential for the eye to properly function and to discourage night blindness. Both A and C vitamins help to reduce the chance of cataracts and age-related macular degeneration. Carrot juice is an awesome way to ingest both Vitamins A and C.

Vitamin C also known as ascorbic acid is needed for growth and maintenance of healthy tissues, especially skin, blood vessels, bones, gums, teeth. Vitamin C aids in resistance against infection and healing of wounds. It also helps the body absorb iron from food. Vitamin C can be found in green vegetables, potatoes, tomatoes and citrus fruits such as oranges and lemon. A lack of vitamin C can cause scurvy, iron deficiency and poor wound healing. A healthy diet

I noted deficiencies in a number of vitamins in the January study. Calcium was only 0% of target levels, and potassium was well less than half of target levels. My sodium count was with the acceptable range, but just barely. I had deficiencies of iron, copper, and magnesium, but did acquire my recommended intake of phosphorous, selenium and zinc. I fell short on Vitamin A, Vitamin C, E, K, and

In M2 we have been set the question ‘What are vitamins – and who needs them’? Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development. Without vitamins the body cannot survive.

We live in a society in which we are in a state of constant fear of diseases. From when we are young we are taught repeatedly to wash our hands before every meal and to eat an apple daily. Moreover, we are catechized on a regular basis to bundle up so we do not catch a cold or pneumonia. Likewise, our doctors advise us to visit them annually to make sure we don’t have deficiency related disorders such as scurvy or anemia. What if there is a vitamin that could aid in preventing the aforementioned illnesses? Would it not be worth a try? Consider this an introduction to vitamin C! Details on this “wonder vitamin” are elaborated in the subsequent paragraphs!

Vitamin D was another low percent of my RDA and I chose salmon and orange juice as sources of Vitamin D to add to my diet. I’m not really into seafood but the one fish I’m willing to eat is salmon because it is the only fish I like to eat growing up. I will try to eat salmon once or twice a month for dinner. I chose orange juice because just one cup is 34 percent of your daily value of Vitamin D so I would probably have a cup in the morning with my oatmeal. Folate is my last vitamin and I chose to add lettuce and oranges to my diet. I chose both because there easy to add to my diet and I can many things with either one like make a fruit salad or

Looking at the above increase list, I decided to increase my portion of vegetables to at least 1.5 cup by including more variety of veggies to my morning breakfast smoothies and as a side of salad or steamed veggies at every meal. Vegetables are excellent sources of an array of vitamins especially brightly colored veggies and dark green veggies. By including more veggies in my diet, I am essentially helping myself “up” my intake of vitamins as well, since I am especially low in vitamin A, vitamin B1, vitamin B2, vitamin D, vitamin E and folate, by increasing consumption of veggies from different subgroups like brightly colored veggies ( e.g. sweet potatoes, carrots and red peppers) , dark leafy greens (e.g. kale, collard and spinach) and cruciferous vegetables (e.g. broccoli, brussels sprouts and cauliflower), which are packed with vitamins like vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and folate. Next on my list, is to increase my dairy intake by including low-fat yogurt and fortified soy milk, for example, 1 cup of Silk soy milk provides not only vitamin D, but also vitamins A and vitamin B12. This will help me increase my vitamin D intake, which I was sadly below the recommendation. Also by including more fatty fish like salmon and tuna in my diet will also help me increase my vitamin D intake. Another good source of vitamin D intake is the sun, so spending some time early in the mornings without sunscreen will also help me achieve this goal.