{"id":9897,"date":"2024-05-23T07:12:02","date_gmt":"2024-05-23T04:12:02","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=9897"},"modified":"2024-05-23T07:12:03","modified_gmt":"2024-05-23T04:12:03","slug":"the-vitamins-we-cant-live-without","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=9897","title":{"rendered":"The vitamins we can&#8217;t live without"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">To keep your skin healthy, you need to follow a proper skin care routine.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means you need to nourish your skin from the inside out.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A poor diet can cause deficiencies in certain vitamins that can negatively affect your skin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>So, today we have 9 symptoms of vitamin deficiency that you should watch out for:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Dry skin &#8211; lack of vitamin A<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin A is a fat-soluble vitamin responsible for the formation and maintenance of healthy skin, teeth, mucous membranes, soft tissues and skeletal tissue.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin A deficiency can lead to scaly, dry lips and dry skin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA (recommended daily intake): 900 mcg\/day for adult men and 700 mcg\/day for adult women<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin A<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin A is mainly found in animal sources such as cheese, meat, eggs, liver, cream, cod, kidney, liver and halibut oil.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carotenoids are color pigments with antioxidants found in vegetables and fruits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Skin rashes &#8211; Deficiency of vitamin B2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Riboflavin is involved in the production of energy from food and plays a role in maintaining healthy skin and vision.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A deficiency of this vitamin can cause redness and cracks in the corners of the mouth and tongue, as well as skin rashes.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may also experience sore eyelids, hair loss, and corneal redness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 1.3 mg for men and 1.1 mg for women<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin B2 or riboflavin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To get your daily intake of vitamin B2, add more milk, leafy green vegetables, cottage cheese, whole grains, yogurt, egg whites, liver, kidney, and meat to your diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Eczema \u2013 Deficiency of vitamin B3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In order to be able to convert fats, proteins and carbohydrates into energy, our body needs niacin.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It helps maintain the health of our skin and supports our nervous and digestive systems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Niacin deficiency can lead to pellagra, which is characterized by symptoms of dermatitis (eczema), diarrhea and dementia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This condition causes the skin to become red and itchy.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can also cause swelling of the tongue. If left untreated, this condition can be fatal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 16 mg\/day for men and 14 mg\/day for women<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of B3 or niacin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B3 is found in fish, eggs, meat, whole grains, nuts, mushrooms, milk and poultry.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Skin ulcers &#8211; Vitamin B6 deficiency&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is extremely important for the optimal health of your skin.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deficiency of this vitamin can lead to rashes that cause itching, scaly lips and sores at the corners of the mouth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 1.3 mg\/day for adults ages 19-50 1.7 mg\/day for men over 51 and 1.5 mg\/day for women over 51<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin B6<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is found in fish, eggs, poultry and starchy vegetables such as potatoes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Dermatitis &#8211; deficiency of vitamin B7 (biotin)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Biotin is involved in energy metabolism, fat synthesis, glycogen synthesis and amino acid metabolism.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This vitamin is widely found in foods, so this vitamin is rarely deficient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, consuming raw egg whites, which contain a protein that prevents biotin absorption, can cause a deficiency.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pale skin, dry skin, scaly dermatitis, hair loss, loss of appetite, muscle pain, weakness and nausea are the most common symptoms of vitamin B7 deficiency.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 30 mcg\/day for adults<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin B7<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best sources of biotin include beef liver, peanuts, mushrooms, chicken and egg yolk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Yellow skin and vitiligo &#8211; Vitamin B12 deficiency&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B12 has the ability to keep blood and nerve cells healthy.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is involved in creating your genetic material or DNA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deficiency of this vitamin can lead to symptoms such as loss of appetite, loss of vision, fatigue and shortness of breath.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">People with vitamin B12 deficiency are more likely to develop pernicious anemia, a condition in which the body is unable to absorb B12 from food and cannot produce enough healthy red blood cells.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 2.4 mcg for adults<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin B12<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B12 is mainly found in eggs, milk, cheese, liver and meat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">People with anemia are advised to use vitamin B12 drops or tablets to treat their problem. White mushrooms are vegetarian sources of B12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. Scurvy &#8211; Vitamin C deficiency&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C has antioxidant properties and is very important for the health of your skin. It is involved in the synthesis of collagen, a protein responsible for the structure and maintenance of your skin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It has been scientifically proven that more vitamin C can protect you from sun damage.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C deficiency, on the other hand, can lead to scaly, dry, and rough skin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can also lead to scurvy, a condition in which the body cannot properly replace collagen.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This causes symptoms such as muscle and joint pain, red patches on the skin, swelling and bleeding gums.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 90 mg\/day for men and 75 mg\/day for women18<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin C<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C is mainly found in oranges, mangoes, grapefruits, papaya and vegetables such as tomatoes, spinach, cauliflower, cabbage, green and red peppers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8. Psoriasis \u2013 Vitamin D deficiency<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is well known that vitamin D deficiency can adversely affect bone health and lead to osteoporosis.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You should also know that a deficiency of this vitamin can contribute to psoriasis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 15 mcg\/day for adults<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin D<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When exposed to sunlight, our skin produces vitamin D.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, excessive sun exposure can lead to skin damage and cancer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saltwater fish, liver, and egg yolks are the best sources of vitamin D. You should also include more grains and milk in your diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9. Premature aging &#8211; Vitamin E deficiency<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin E is an antioxidant that is extremely important when it comes to free radicals.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we convert food into energy, free radicals are formed naturally in our body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the factors that free radicals open up to us include air pollution, smoking, and sunlight.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means that vitamin E is paramount in protecting our skin from sun damage, which can lead to accelerated aging and wrinkles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>RDA: 15 mg\/day for adults22<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources of vitamin E<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best sources of vitamin E include sunflower oil, safflower oil, wheat germ oil, and nuts such as peanuts, hazelnuts, and almonds.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Green vegetables like spinach and broccoli are also rich in vitamin E.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you notice any of the usual changes in your skin, be sure to see your doctor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It will be great if you follow us and share this article with your friends and your opinion (or experience) in the comments!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To keep your skin healthy, you need to follow a proper skin care routine.&nbsp; This means you need to nourish your skin from the inside out.&nbsp; A poor diet can cause deficiencies in certain vitamins that can negatively affect your skin. So, today we have 9 symptoms of vitamin deficiency that you should watch out [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":9898,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The vitamins we can&#039;t live without - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.light-recipes.top\/?p=9897\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The vitamins we can&#039;t live without - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"To keep your skin healthy, you need to follow a proper skin care routine.&nbsp; This means you need to nourish your skin from the inside out.&nbsp; A poor diet can cause deficiencies in certain vitamins that can negatively affect your skin. 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