What is a balanced diet? Many medics believe that as long as we eat a balanced diet, we have no requirement for vitamins at all.
The problem with that statement is defining the balanced diet. I know what a balanced diet is. Do you? Does your doctor? In addition, a balanced diet for one person is not necessarily the same as for another. This is due to past medical history, present health issues and other lifestyle factors.
So, most of us do not eat a balanced diet. In addition, those of us who do are not getting the same amount of nutrients from the food our ancestors did, mainly due to the processing, growing and spraying of foods in the present day.
As a result, many of the population are nutritionally deficient. Here is a list, by no means a full and complete one, of vitamins, minerals and acids that work together for a healthy body and mind. The list includes the actual food sources and the signs of a deficiency in this nutrient. It should give a good idea of foods required for a balanced diet.
kathryn@maltanet.net
| Vitamin | What it does | Symptoms of deficiency | Dietary sources |
| D (calciferol) | Helps maintain levels of calcium and phosphorus in the blood. Could help people with hearing loss. | Rickets, bone pain, | Sunshine, cod liver oil. |
| E (tocopherol) | In alpha-tocopherol form, a vital anti-oxidant, helps protect against several cancers, may help protect against hay fever and asthma. | Loss of physical co-ordination, impaired immune system, acute eye damage. | Vegetable oils, nuts, green leafy vegetables. |
| C (ascorbic acid) | The most important antioxidant, vital for healthy immune functioning. Protects against heart disease and aids tissue growth and wound healing. Good for stress and at very high doses, given intravenously may fight cancer. | Dry, scaly skin, bleeding gums, gum disease, frequent colds, persistent infections, spontaneous bleeding. | Broccoli, Brussels sprouts, cabbage, peppers, citrus fruits, berries. |
| Folic Acid (B9) | Helps produce and maintain new cells, especially important during pregnancy and for infants. | Painful sore tongue, gum disease, cervical dysplasia. | Leafy greens such as spinach, dried beans and peas, cereals and grains. |
| B1 (thiamine) | Improves circulation, digestion and brain function. An antioxidant that protects against the worst excesses of alcohol and smoking. | Sensory symptoms, shaky hands. | Brown rice, egg yolks, fish, lean pork, milk, wholegrains, nuts, broccoli, raisins. |
| B2 (riboflavin) | Helps maintain healthy skin, nails and hair. Essential for production of red blood cells. May help ease migraine. | Sore tongue and lips, peeling or cracked lips, greasy red, scaly skin on face and side of nose. | Organic meats, cheese, egg yolk, milk, poultry, leafy vegetables, broccoli. |
| Minerals | |||
| Calcium | Plays a vital role in growth of strong bones, gums, teeth. It also keeps your heart working healthily. | Numbness in fingers, convulsions, arrhythmia (irregular heart beat), osteoporosis, easy fractures. | Tofu, dark green leafy vegetables, sardines, salmon, almonds. |
| Magnesium | Helps keep heart rhythm steady, maintains muscle and nerve functioning, keeps bones strong. You can’t get your daily requirement from any one food. | Brittle nails, tender calf muscles, PMS, hyperactivity in children, shaky hands, high blood pressure, sensitivity to light, persistent diarrhoea. | Green vegetables, (especially spinach), nuts, seeds. |
| Zinc | Supports a healthy immune system, helps heal wounds, maintains your sense of taste and smell, and is needed for DNA synthesis. | Loss of taste or appetite, poor night vision, stretch marks, hyperactivity, poor healing, frequent colds, persistent infections. | Oysters, beans, nuts, whole grains, red meat, dairy, seafood. |
| Selenium | Protects cells from free radical damage. Helps healthy immune system and thyroid gland functioning. | Cardiomyopathy (heart muscle disease), cancer or family history of cancer. Gastrointestinal problems such as Crohn’s prevent proper absorption of selenium. | Plant foods, Brazil nuts, walnuts. |
| Acids | |||
| Coenzyme Q10 | Converts nutrients into energy. Normalises blood pressure, improves exercise tolerance and increases general immunity. | Poor heart function, lack of stamina. People with Lyme disease need up to 300mg of CoQ10 daily. | Sardines, mackerel, pork, walnuts, spinach |
| Omega-3 (fish Oil, cod liver Oil – EPA/DHA) | Helps prevent heart and artery disease by keeping blood Triglycerides in check. | Inflammatory diseases such as Crohn’s and Rheumatoid arthritis. | Oily fish such as tuna, salmon, mackerel, sardines. |