We have studied in school that Vitamins and minerals are important for the body to function. However, as we move on with life, we tend to sometimes forget to blend it into our diet or supplements to keep us healthy! If you feel some of these symptoms, it is time to check your vitamin levels.

Vitamin deficiency can start off as a simple issue, but cascades into some of the major health conditions that sometimes takes a long time to recover. Do any of these seem familiar?

1. Tiredness
2. Allergies
3. Colds and flu
4. Bad breath
5. Gum diseases
6. Dental issues
7. Poor eyesight
8. Loss of night vision
9. Kidney stones
10. Hair loss
11. Arteriosclerosis
12. Cold sores
13. Osteoporosis
14. Arthritis
15. Varicose Veins
16. Headaches
17. PMS
18. Hypoglycemia
19. Diabetes
20. Menopause symptoms

So, how to get your vitamin levels back? Check your levels at a clinic and if they are extremely low, take a vitamin supplement after discussing with your doctor.

• Fat soluble vitamins (Vitamin A, D, E, F) are best eaten with oils or fat. Vitamin D specifically is best eaten with a tomato. These are depleted by excessive stress, overwork, radiation treatments, lack of sunshine, frozen foods
• Water soluble vitamins (Vitamin B and C) are best eaten with a vegetable or fruit. These are depleted by smoking, shock, trauma, poor diet, antibiotics, as a side effect of some medications.
• Vitamin K, P, T, U are mostly available in green leafy vegetables. They get depleted by frozen foods, excessive bleeding, poordiet, stress, anger, inhalation of petroleum fumes, pain relievers and lack of exercise.

So, what can one eat and do to stay healthy?

1. Eat whole grains
2. Eat unprocessed food, fresh food, green leafy vegetables and juices
3. Include dairy products in your diet regularly
4. Make it a habit to use sea salt occasionally in some of your dishes
5. Use honey or brown sugar instead of white sugar (where applicable)
6. If you eat meat, eat organic, free range variety. If you do not eat meat, ensure you include legumes and beans in your diet for the proteins
7. Chew your food well, it makes digestion much easier
8. Drink water and supplement with fluids
9. Get proper sleep 6-8 hours
10. Build in some exercise or physical activity into your routine, preferably outdoors

Good health is not only a matter of what you eat, but what you digest and assimilate as well

Look at the symptoms and evaluate whether you need to visit a doctor or make some changes in your diet/routine for better health.

Stay safe and healthy!