Here are some of the health benefits of vitamin K:

1. It helps to regulate the body's blood clotting function.

Vitamin K plays a big role in making blood from an open wound to stick to the nearby tissue.  This helps to prevent excessive blood flow which could lead to extreme blood loss. 

2. It helps to promote bone health.

Vitamin K promotes bone health by preventing the excessive formation of bone cells which use up minerals from bones instead of making them available for the rest of the body.  This can lead to the depletion of minerals in the bones which are essential for the maintenance of their health.

3. It helps to prevent calcification.

Vitamin K plays an important role in preventing calcification which is a factor in the onset of cardiovascular disease. 

Calcification is the formation of calcium in the tissue, and this can be minimized or prevented with adequate supply of vitamin K in the body.  A deficiency of this important vitamin may lead to major illnesses that include atherosclerosis, cardiovascular disease, and stroke.

4. It helps to protect your cells from oxidative stress the way antioxidants do.

5. It helps to reduce your risks to inflammation.

Sufficient levels of vitamin K in the body help to inhibit the release of glycoprotein interleukin-6.  The presence of this substance is an indication that there is inflammation within the body.

6. It helps in the proper production and formation of shingolipids, a crucial fat which serves as the outer wrapping of the nerves for proper nervous and brain function.

These are some of the most popular health benefits of vitamin K. 

Natural food sources of vitamin K include Swiss chard, broccoli, spinach, mustard greens, Brussels sprouts, asparagus and grapes.

A lack of potassium in the body can cause hypokalemia.  It is a serious condition which is manifested by dry skin, weak muscles, fatigue and slow reflexes. 

If left unchecked, potassium deficiency can cause heart problems and paralysis.

Here are some of the adverse effects of potassium deficiency in the body.  You should know them so that you can address them as early as possible.

1. It increases your risk to high blood pressure and osteoporosis.

Low potassium level is manifested by abnormally dry skin, because potassium is the mineral that helps to maintain the normal fluid levels of the cells in your body.  

If you are deficient in this mineral, you can develop sensitivity to sodium which can lead to high blood pressure. 

Without potassium, nothing can prevent your body from using the alkaline compounds that are present in your bones.  This can lead to an increased risk of osteoporosis.

2. It can cause fatigue, irritability, and confusion.

When your potassium levels are low, you will feel tired and weak.  This is because potassium helps your body to use glucose which is its main source of energy.  And when your energy is extremely low, your muscles will also become weary and achy.

Potassium is an electrolyte that helps to maintain the normal movement of electrical impulses within your body.  Low potassium levels can slow down the movement of these impulses, and it can result to irritability, confusion, anxiety and depression.

3. It is the origin of many muscular aches and discomforts.

Potassium is the mineral which is responsible for the normal contraction of your muscles.  If you are deficient in this mineral, you will likely experience a lot of muscle symptoms which include cramps, slow reflexes, and restless leg syndrome.

If these symptoms are not addressed immediately, it can grow worse because severe potassium deficiency can do damage to the muscles by causing their fibers to break down.  This can trigger the release of muscle fibers into the bloodstream and damage your kidneys in the process.

4. It can cause paralysis and problems in your digestive system.

When the transport of electrical signals between your cells and nerves is hampered, paralysis can occur.  This condition is more common in the digestive tract than in the other parts of your body. 

When the normal function of your digestive tract is impaired, your body will lose its ability to digest food efficiently.  This can lead to intestinal cramps, constipation, and bloating.

5. It can trigger heart problems. 

Potassium deficiency can cause abnormal beating of your heart.  This condition, which is known as dysrhythmia, makes a person experience a sudden and rapid beating of his heart, chest pain and dizziness.  This is a serious condition and it can be fatal because it can cause your heart to stop beating completely.

These are some of the known adverse effects of potassium deficiency.  Prevent it naturally by eating potassium-rich foods on a regular basis. 

Natural vegetable sources of potassium include spinach, parsley, lettuce, broccoli, peas, lima beans, tomatoes, and potatoes. 

Fruits that are loaded with this mineral include oranges and other citrus fruits, bananas, apples, avocados, raisins, and apricots. 

You can also get potassium from beef, chicken, and fish.

Sodium deficiency is a rare occurrence because this mineral is very abundant in many places of the world.  It is also a regular part of our daily diet because it is a major component of the table salt that we ingest everyday. 

Many people even exceed the required daily intake of sodium which can lead to serious health risks including hypertension and heart diseases.

Despite the abundance of sodium, it is still possible to be deficient in this mineral because people can be restricted from taking it in normal quantities due to specific medical conditions. 

Sodium deficiency can cause low sodium levels in the blood.  This in turn leads to abnormal mental functions, confusion, decreased consciousness and hallucination.

Here are some of the adverse effects of sodium deficiency:

1. It adversely affects the brain and its functions.

Hyponatremia is a condition triggered by lack of sodium levels in the body.  It is characterized by disorientation, confusion and swelling of brain tissues.  This condition usually takes place when the body has excreted too much sodium through excessive sweating or when too much water is ingested, flushing sodium out of the body.

Swelling of the brain tissues can lead to increased brain pressure against the skull.  Its early signs include severe headache.  It should be addressed as early as possible as it can lead to stroke.

2. It can cause nausea and muscle cramps.

Aside from its effect on the brain tissues, sodium deficiency can also cause swelling and inflammation of other body tissues such as the muscles and the digestive tract.

This condition is manifested by nausea, muscle cramps and twitching.  Athletes who suffer from nausea or leg cramps during a workout or competition are usually advised to take a sports drink that contains sodium to alleviate the symptoms.

3. It can cause low blood pressure.

Sodium deficiency can lead to low blood volume which in turn causes your blood pressure to drop. 

Low blood pressure is a serious health condition because it can cause damage to the major organs of your body including your liver and kidneys. 

Low blood pressure is manifested by extreme fatigue and tiredness.  If you suffer from these symptoms even if you are not engaged in intense physical activities, you should see a doctor for a thorough physical examination.

Trace minerals are minerals that your body requires in small quantities.  But even if these requirements are small, they cannot be neglected because they are essential for the normal functioning of your systems. 

Iodine for example, is necessary for the normal brain development and physical growth of infants and children.

Here are some of the adverse effects of iodine deficiency:

1. It can cause goiter.

Goiter happens when insufficient supply of iodine causes the thyroid glands to expand in its attempt to produce thyroid hormones.  It is manifested by a swelling in the neck, but it can sometimes go unnoticed especially when the swelling is not big enough to be detected. 

2. It can cause hyperthyroidism.

If iodine deficiency is not addressed after many months, the thyroid stops producing normal levels of thyroid hormones and a condition known as hypothyroidism occurs.

Hypothyroidism can be signified by fatigue, depression, low tolerance to cold, constipation, drying of the skin and hair, muscle cramps, difficulty to concentrate, body aches, excessive sleepiness, weight gain, and swelling of the legs.

Severe hypothyroidism can also lead to an enlarged heart, a drop in body temperature, slow heart rate, heart failure and the accumulation of fluid around the lungs. 

If you have any of these symptoms, you may consult your doctor for proper checkup and diagnosis.

2. It increases the risks of birth defects and miscarriages in unborn children.

A deficiency in iodine during pregnancy can lead to miscarriage, birth defects and stillbirth.  Some of the consequences of inadequate iodine supply during pregnancy include mental retardation, deafness and growth problems.

Babies who are deficient in iodine may also suffer impaired brain development or death.  Iodine is necessary for the normal development of the brains of little children.

3. It increases the risk of brain damage.

Iodine deficiency is the leading cause of brain damage, poor IQ and learning disabilities in children.  According to the world health organization, almost 35 percent of the world's children are deficient in iodine. 

Adults who are deficient in this trace mineral can also suffer from neurological defects and poor mental function.

These are some of the adverse effects of iodine deficiency.  You can actually prevent this by using iodized salt as a regular part of your diet.  Other food sources of iodine include cod, sea foods and cow's milk.

It is most commonly available from natural food sources that include vegetable oils, nuts, avocado, spinach, turnips and many others.

The body cannot produce vitamin E on its own.  This is the reason why you have to get it from foods or supplements, as a deficiency of this essential nutrient can trigger a lot of negative consequences.

Here are some of the adverse effects of vitamin E deficiency:

1. Anemia

Vitamin E helps to prevent anemia because of its ability to prevent abnormal blood clotting. 

A deficiency of vitamin E on the other hand, can cause hemolytic anemia which is characterized by the abnormal breaking down of red blood cells.

2. Poor Balance

The body's natural metabolic processes can cause oxidative stress to your cells and tissues.  This cell damage can lead to neurologic effects such as nerve degeneration, loss of balance, impaired mind-body coordination and poor reflexes.  And these can happen if your body is deficient in vitamin E.

Vitamin E is a powerful antioxidant that helps to protect the cells of your body from oxidative stress.

3. Muscle Weakness

Vitamin deficiency can lead to myopathy, a condition which is characterized by weakened muscle fibers. 

4. Sight Problems

Vitamin E deficiency is one of the causes of the thinning or degeneration of the retina – the nerve layer that lines the back of the eye which also serves as the part that senses light.  It is connected to the brain through the optic nerve.

Retinal degeneration can lead to blurred vision.

5. Loss of Energy

Vitamin E is a natural energy and vitality enhancer, and its deficiency in the body can cause tiredness and fatigue.

6. Wrinkles and Early Aging

A deficiency of vitamin E can lead to the proliferation of free radicals which can cause degeneration, wrinkles and premature aging.

As an antioxidant, vitamin E works to eliminate free radicals and protect the body from its harmful effects.  It can help to give you a healthy, smooth, and young looking skin.

Vitamin D has many health benefits.  It helps to strengthen our bones, regulate our blood pressure, reduces muscle spasms and prevents respiratory infections.  It also helps to fight depression. 

Although vitamin D can be obtained freely from the sun, a deficiency of this vitamin D is still possible, and it can be a cause for a lot of dangerous disorders.

Here are some of the adverse effects of vitamin D deficiency:

1. Rickets

Rickets is a childhood condition which is manifested by soft bones and slowed or delayed skeletal development.  It is caused by severe vitamin D deficiency.

2. Osteoporosis

It is a condition which is characterized by fragile and sensitive bones.  It is caused by depletion of calcium and bone protein.  It is most prevalent in adults, most especially post-menopausal women.

Osteoporosis is related to vitamin C deficiency because vitamin D plays a great role in the body's absorption of calcium.

3. Depression and Fatigue

Vitamin D can benefit the body by promoting energy and enhancing a person's mood.  It is a common for vitamin D sufferers to experience depression and fatigue.

4. Obesity

Obesity can be linked to vitamin D deficiency in some ways, and it can happen when insufficient amounts of vitamin D prevent the body's production of leptin, a hormone that regulates the fat in the body.

5. Osteomalacia

This is the term given to rickets when it affects an adult person.  It is also caused by severe vitamin D deficiency.

6. Chronic Backache

Chronic backache follows when a person's back support is weakened due to the lower density of bones.  Bone density is directly affected by the amount of vitamin D in the body.  A deficiency of this vitamin can therefore lead to chronic back pain.

7. High Blood Pressure

Vitamin D is natures leading blood pressure regulator.  It prevents blood pressure by limiting the body's production of one of its main causes, the substance called angiotensin II, which constricts blood vessels and triggers high blood pressure.

A deficiency of vitamin D reduces the body's ability to suppress angiotensin II.  This can lead to hypertension.

These are some of the most common adverse effects of vitamin |D deficiency.  If you notice some of these symptoms, you should consult a medical professional for proper advice and treatment.

A person who is suffering from vitamin C deficiency is sure to manifest a lot of symptoms.  Here are some of the adverse effects of vitamin C deficiency:

1. Fatigue

Vitamin C is an energy generator, and a deficiency of this important nutrient can lead to reduced energy levels and lesser endurance to physical activities. 

It is difficult to detect a deficiency of this vitamin based on fatigue because it is a manifestation of many illnesses.

2. Irritability

You will notice mood changes and short temper in individuals who are deficient in vitamin C.

3. Weight Loss

A person who is suffering from vitamin C deficiency tends to lose some weight.  This can be triggered by loss of appetite and at times, diarrhea.

4. Joint and Muscle Pain

One of the indicators of severe vitamin C deficiency is chronic pain in the joints and muscles.  Vitamin C is an antioxidant that your body needs to prevent joint pains and arthritis.

5. Bruising

Bruising is one of the indications that a person needs a boost of vitamin C.  It is also a sign that the chemistry of the body needs to be taken cared of.

6. Dental Conditions

Vitamin C deficiency can cause poor dental and gum health.  Many problems that affect the gums and the teeth are linked to a deficiency of this essential vitamin.  It was earlier referred to as scurvy.  It happened to ancient sailors who ran out of supplies when they navigated the seas for long periods. It is a preventable condition, but it can be frightening when it happens.

7. Dry Hair and Skin

As a potent antioxidant, vitamin C plays an active role in maintaining your youth through a smooth skin and glowing hair. Dry hair and skin is a signal from your body that that it needs a boost of vitamin C and other vitamins and minerals.

8. Infections

Vitamin C deficiency can be manifested by a weakened resistance to infections and the inability of the body to heal wounds normally. 

One of the greatest benefits of vitamin C is its ability to boost the immune system.  If a person is deficient of this potent antioxidant, the power of his immune system to protect him from infections reduces.

These are some of the most common adverse effects if vitamin C deficiency.  You should avoid it by regularly eating foods which are rich with this essential vitamin. 

You can also take supplements to address vitamin C deficiency with the advice of a medical professional.

1. Fatigue

B vitamins are essential substances that help to generate energy from the foods we eat.  If you are deficient in these vitamins, you will become weak, anemic and you will lose the firmness and strength of your muscles. 

2. Nervous System Disorders

One of the main functions of vitamin B complex is to ensure the proper function and development of the nervous system.  A deficiency in these essential substances can lead to confusion, irritability, depression, and insomnia.  It can also trigger beriberi and rapid eye movements which are difficult to control.

Lack of vitamin B3 can cause mental irritability and possible dementia if left untreated.

A deficiency of vitamin B12 can cause degeneration of the nerves in your toes and fingers.  This is manifested by numbness and tingling sensation in the affected areas.

3. Digestive Disorders

Vitamin B complex plays a role in the breaking down of carbohydrates, fats and proteins.  A deficiency of these essential substances can lead to digestion problems.

Vitamin B5 and biotin for example are the body's agents for the breakdown of foods into energy.  A deficiency of this particular substance can lead to nausea, abdominal cramps and vomiting.  But it is however worth noting that since vitamin B5 is available in almost all food groups, a deficiency of essential vitamin is very unlikely except in severe forms of malnutrition.

4. Skin Disorders

One of the most common manifestations of vitamin B complex deficiency is the appearance of cracks around the mouth.  This condition, which is known as chelitis, usually becomes infected and can cause pain and discomfort. 

Another possible effect of vitamin B deficiency is the occurrence of dermatitis or painful irritation of the skin around your nose and mouth.

Plants do not contain vitamin A but many fruits and vegetables contain beta-carotene which the body converts into vitamin A.  One of the most important uses of vitamin A is its ability to support the health of your eyes.  It also plays a big role in improving the body's functions concerning wound-healing, bone formation, skin health, growth, mucous membranes, lactation, and immunity. 

As a potent antioxidant, it helps to protect the body from the harmful effects of free radicals – these are molecules that can cause early aging and tissue degeneration.

Sources of Vitamin A

Your body cannot produce vitamin A by itself.  You need to get it from food sources that include milk, eggs, kidney beans and liver. 

Beta-carotene is a substance from plants that the body converts into vitamin A.  Plants which are high in beta-carotene include carrots, broccoli, apricots, and yellow and green vegetables.

Here are some of the adverse effects of vitamin A deficiency:

1. Night Blindness

It refers to a person's difficulty in seeing at night or in dimly lighted areas.  It is one of the most common and primary indications of vitamin A deficiency.

Other manifestations of vitamin A deficiency in the eyes include i) Conjunctivitis – the inflammation or redness of the conjunctiva, the lining of the white part of the eye and the underside of the eyelid, ii) Xerophthalmia – the abnormal dryness of the conjunctiva and cornea of the eyes, iii) Color-blindness – the inability of the eyes to identify colors, iv) Photophobia – the sensitivity of the eyes to light, and v) complete loss of vision.

2. Dry Hair and Unhealthy Nails

Another symptom of vitamin A deficiency is dryness of the hair.  It could also include peeling or the appearance of longitudinal ridges on the nails.

3. Infections of the Skin

Vitamin A plays an important part in the maintenance of your skin health.  A deficiency in this vitamin may trigger acne or worsen the condition of existing acne on your skin.  It is therefore imperative to take enough vitamin A to stop and prevent acne.

Vitamin A can also prevent the growth of boils, cold sores and other infections of your skin. It is also a potent antioxidant that helps to prevent wrinkles, dryness and premature aging of your skin.

4. Other Health Problems

Aside from its effect on your eyes and skin, vitamin A deficiency also plays a role in the maintenance of your overall health.  A deficiency of this vitamin can also lead to reproductive health problems, cardiovascular diseases, a weakened immune system, and loss of smell or appetite.

Vitamin A is an essential substance that helps to maintain the body's health and protect it from diseases.  The best way to prevent vitamin A deficiency is to eat a healthy diet and to take multivitamin supplements daily.

Caution

The vitamin A requirements of people vary with age, but for adult males and females, the required daily amount of this nutrient is 3,000 IU.

You should avoid taking excessive vitamin A for long periods as this can cause serious health problems which include dry skin, mouth sores, liver failure, and thinking problems.

Remember, eating healthy means getting at least five servings of vegetables every day. If you can’t remember the last time you had this many vegetables on any given day, then you aren’t eating healthy. According to government statistics, only one in five adults get this many servings of vegetables every day. One out of five doesn’t even eat one vegetable in a 24 hour period. If you have a salad for lunch every day, that’s a good start, but it still doesn’t come close to the five helpings you need seven days a week. If you only eat three meals a day, this means that you have to have two servings for lunch, and three for dinner. If you aren’t getting close to this, the best thing to do is to take a multivitamin.

Even if you do eat a lot of vegetables, you have to worry about where they come from. The quality of the soil where vegetables are grown isn’t what it used to be. This means that vegetables can be lacking in the amount of vitamins and minerals needed to maintain good health. The quality of water also has a lot to do with how nutritious the vegetables you eat are. It’s hard to say what kinds of pesticides are used on vegetables that come from other countries that have different agriculture regulations. The only way you have a chance at getting vegetables that may have the nutrients they should is to buy organic. Once again, vitamins and supplements will ensure that you are getting the right amount of nutrients.

As a group, vegetarians are probably the healthiest eaters around, but even they miss out on some nutrients. For example, vitamin B12 can only be found in animal foods such as meat, chicken, fish, and dairy products. So vegetarians should be especially aware of their vitamin B12 intake and learn more about the benefits of these supplements and others that they may be missing from their diet.

The way you cook vegetables has a lot to do with the amount of nutrients they have when you eat them. Most nutritional books assume that you are eating your vegetables raw or at the very least, lightly steamed. That is the only way they can make the claims on the nutritional value of the foods they recommend you eat. If you boil, microwave, fry, or bake your vegetables, the nutrients become more depleted the longer they are cooked. At a certain point, they have little of their original nutrients.

If you eat out more than three times a week, you are really cutting into the nutritional value of your food. Having a salad is okay, but only if it’s a dark green salad. Iceberg lettuce doesn’t count because it has no nutritional value. In fact, most vegetables at restaurants are so overcooked and over seasoned that they aren’t really very good for anyone. If your work schedule has you eating out every day, then you really need to take a multivitamin.

If you look on a multivitamin, you will notice that there are at least twenty two different vitamins or more in each dose. Each one of these vitamins does something for your system that is unique and also essential to keep your body functioning at a normal level. The best thing to do is take some time and look some of them up on the internet. You might be surprised at how necessary they each are.