insideKENT Magazine Issue 36 - March 2015 | Página 65

HEALTH+WELLNESS
vitamins cont.

Vitamin B7
Vitamin B7 is essential for healthy cell growth.
Also called biotin, it helps to keep blood sugar
levels steady, and gives the body more energy.
In addition, it strengthens hair and nails. Nuts
and legumes are a great source of vitamin B7,
as are Swiss chard and raw egg yolk.
If you are lacking in vitamin B7, you’ll find yourself
suffering from alopecia, conjunctivitis, dermatitis,
and neuromuscular dysfunction.
Vitamin B9
Most pregnant women will have heard of this
vitamin by its other name: folic acid. It is essential
for a healthy foetus. Apart from this important
job, it also aids red blood cell production and
repairs and produces DNA. Eating beans, cereals,
leafy green, rice, pork, dairy products and oranges
will help.
A vitamin B9 deficiency is serious, and can lead
to anaemia, diarrhoea, confusion and depression.
In pregnancy, lack of folic acid can cause foetal
brain defects.
Vitamin B12
Vitamin B12 regulates DNA production and is
part of what helps to form red blood cells. It gets
the metabolism working too, which means food

is processed more efficiently. Eating liver, ham,
dairy products, and some seafood will give you
a good dose of vitamin B12.
A lack of vitamin B12 will lead to fatigue,
exhaustion, a lack of energy, paraesthesia, weak
muscles, a sore red tongue, problems processing
and remembering information, and depression.
Vitamin C
Possibly the most well known of vitamins is
vitamin C, or ascorbic acid. It is an antihistamine
and anti-oxidant (it prevents free radical chemicals
from attacking healthy cells), keeps your immune
system working, and is essential for wound
healing. It is famously found in citrus fruits, but
is also in strawberries, broccoli, leafy greens,
chillies, peppers, kale and much more.
Vitamin C deficiency leads to scurvy, which, in
its mildest form, gives the sufferer a feeling of
lethargy and malaise. It can also present as
spongy gums and bleeding spots. At its most
dangerous scurvy causes immobilisation, loss
of teeth, pus-filled wounds, jaundice, fever, and
eventually death.
Vitamin D
Known as the sunshine vitamin – as being outside
in daylight is one way to top up waning supplies;

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vitamin D boosts the immune system, and
strengthens bones. Apart from sunshine, it can
be found in salmon, cod liver oil, sardines,
mackerel, mushrooms and egg yolks.
Not getting enough vitamin D will lead to muscle
pain and weakness, as well as bone problems,
which could end up being osteoporosis.
Vitamin E
Also known as tocopherol, this vitamin is an
essential anti-oxidant and it is found in spinach,
whole grains and nuts.
If you are lacking in vitamin E, you will most likely
suffer from nerve damage, an impaired immune
system and anaemia.
Vitamin K
Vitamin K is essential for blood clotting. It is found
in leafy greens, broccoli, cauliflower, Brussels
sprouts, asparagus, and a huge range of other
vegetables.
Without vitamin K, anaemia, bleeding gums,
nosebleeds, and heavy periods can occur.
Vitamin K deficiency is also related to osteoporosis
and coronary heart disease.