The story of "Just Berta"

Did you know...

That approximately:

44% of us are deficient in vitamin A

28% of all women are deficient in vitamin B6!

31% of us are also deficient in vitamin C!

20% of adults and 95% of adults over the age of 50 are deficient in vitamin D

93% of us are deficient vitamin E

73% of us are deficient in vitamin K

The point is that we are a nation of overweight, malnourished people who eat to excess, daily. Hard to accept, but nevertheless true. Is it because the quality of our food is so far below par? Or, is it because we don't eat enough fruits and vegetables? Perhaps it's because we don't understand the importance of these vitamins, and are not diligent in ensuring that we get enough of each of them on a daily basis? The question remains: since everything we eat seems to be fortified with every vitamin and mineral known to man, how can we possibly be deficient in any of them? Well, we are, and I hope the little bit of knowledge I'm about to share will go a long way. I think that once you understand why you need these vitamins and what happens if you become deficient in them, then you might be more apt to seek out vitamin rich foods. To this end, I'm giving you the skinny on some of the vitamins that are vital to your health.

Vitamin A

Vitamin A protects us against cancer, heart disease, night blindness and other eye problems. It helps the skin heal itself and aids in the formation of bones and teeth. Vitamin A, also known as retinol, helps build the immune system, enabling it to fight off a slue of diseases, including colds, flu, and infections of the kidneys, lungs and bladder.

Beta-Carotene, found in fruits and vegetables, is converted to vitamin A upon consumption. If you become deficient in vitamin A, you might experience dry hair and skin, dry eyes, poor growth, skin disorders, sinus issues, colds, fatigue, insomnia, and respiratory infections. Too much of a good thing is not good, however, and too much vitamin A could change your complexion to a nice shade of orange and damage your liver in the process.

If you are interested in longevity, you might be intrigued to learn that many people who have lived over 100 years have been known to consume lots of foods high in vitamin A. Want vitamin A? Try cod liver oil, carrots-boiled or raw, cantaloupe, spinach, mangoes and peaches!

Vitamin B6

Vitamin B6 helps the body metabolize proteins and red blood cells. The nervous and immune systems need it to function, as well. B6 helps keep blood sugar levels normal and helps deliver oxygen to the tissues. You can find vitamin B6 in fortified cereals, fish, poultry, and red meat. Symptoms of deficiency include skin irritations, headaches, depression, confusion, convulsions, anemia, and PMS. Also, a vitamin B6 deficiency can lead to high levels of homocysteine in the blood, causing plaque to build in your arteries, thereby increasing your risk for cardiovascular disease and Alzheimer's disease!

However, too much of a good thing can be a very bad thing. Overdosing is usually associated with taking too many supplements; symptoms of an excess of B6 are neuropathy in the arms and legs. So, like most things, stick to the whole foods, and you can't go wrong. Foods rich in B6 include potatoes, bananas, chicken, garlic, Brussels sprouts, collard greens, sunflower seeds, red bell peppers, broccoli, watermelon, tomato juice, and avocado, to name a few.

Vitamin C

Such a popular vitamin, but what does it really do for us? Vitamin C helps with the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels. Vitamin C helps heal wounds and can reduce the risk of cataracts and retinal damage. Vitamin C is thought to reduce the risk of cancer of the cervix, stomach, colon, and lungs. It can also reduce LDL (bad cholesterol) levels, and it supports healthy blood pressure. Vitamin C also aids in the absorption and elimination of heavy metal toxicity.

A deficiency of vitamin C could leave you feeling weak and fatigued. You also might experience swollen gums, nosebleeds, scurvy and a compromised immune system. Again, ingesting too much can cause kidney stones, so go about this in the safest and healthiest way possible: eat an orange or two! Foods rich in vitamin C are guava (loaded with it), red bell peppers, papaya, oranges, broccoli, strawberries, and cantaloupe, among many others.

Vitamin D

We need vitamin D for proper absorption of calcium and phosphorus. It is very important for the growth of our bones and teeth. Also, it can protect against colon and colorectal cancers and autoimmune disease.

What happens if you don't get enough? Well, osteoporosis and hip fractures can result because if you don't get enough D, because then you will not be able to absorb calcium properly. But again, too much vitamin D might leave you feeling nauseous, constipated, or confused. You might also experience unhealthy weight loss.

Where do we get it? The sun is the best provider: only 10-15 minutes of sunlight daily will do the trick. Leave the sunscreen and the dark glasses at home for these 10-15 minutes. You see, we absorb vitamin D through our skin and eyes, so take some time to just sit outside for a few minutes a day. There are dietary sources, as well, that supply vitamin D. These include cod liver oil, salmon, and any fortified milk or soy milk.

Vitamin E

Vitamin E is an antioxidant that decreases free radicals and protects the heart, blood vessels, breast tissue, liver, eyes, and testes. It decreases blood clotting and lowers the risk of heart disease.

A vitamin E deficiency can cause severe neurological complications, such as loss of muscle coordination, muscle weakness, peripheral neuropathy, and diminished reflexes. It can also cause infertility, menstrual issues, miscarriages, and a shortened red blood cell life span. You can obtain vitamin E from wheat germ, almonds, and sweet potatoes. Once again, try to get your daily dose from whole foods, the easiest and least harmful way to do it.

Vitamin K

Last, but not least, is vitamin K, which plays a huge role in blood clotting and an important role in preventing arterial calcification. Arterial calcification occurs when the calcium leached from the bones and teeth is deposited in the arterial walls and heart valves. These deposits begin to look like bone, an obviously dangerous development!

A deficiency in vitamin K might cause excessive bleeding and bruising and could increase the risk of osteoporosis. Where do you get it? Brussels sprouts, broccoli, cauliflower, Swiss chard, spinach, and many other dark, leafy vegetables.

Information for this article from: Eat This and Live by Don Colbert