Two Vitamins Deficiencies That Can Be Harmful

Two Vitamins Deficiencies That Can Be Harmful

Two Vitamins Defiencies That Can Be Harmful

We all heard of vitamins at least once in our life. Indeed, when we were young, we were often told to eat our fruits and vegetables to get vitamins. But, unfortunately, we grew up with this idea without really knowing for most of us why they are so important.

In this article, we will talk about two essential vitamins whose deficiency can create serious health problems.

What are vitamins?

Vitamins are substances that are necessary in small quantities for our body to develop and perform important bodily functions. Our body does not produce vitamins, except for vitamin D. They are consumed through food or supplements.

1-Vitamin A

Vitamin A (retinol, retinoic acid) is essential for vision, cell growth, reproduction, immunity, and the skin. Vitamin A also has antioxidant properties. Our body produces some substances called free radicals due to environmental pressure (radiation, tobacco smoke, etc.). These free radicals are unstable molecules that are believed to play a significant role in aging, heart disease, and cancer.

Substances that have Antioxidants properties protect our cells from damage caused by free radicals.

What happens when our body lacks of vitamin A?

According to WHO, Vitamin A deficiency is the leading cause of child blindness and may increase the risk of maternal mortality(1). In addition, people with a deficiency in vitamin A may also experience dry skin, dry eyes, frequent infection, and even fertility issues.

What are the causes of vitamin A deficiency?

Vitamin A deficiency is mainly due to chronic malnutrition. As a result, it is rare in developed countries and more common in developing countries. In High-income countries, vitamin A deficiency is often due to a highly restrictive diet or a digestive disease leading to poor absorption of vitamin A.

How to correct vitamin A deficiency?

The treatment for mild forms of vitamin A deficiency includes consumption of vitamin A-rich foods such as liver, beef, oily fish, dairy foods, carrots, mangoes, spinach.

They may treat the severe forms of vitamin A deficiency causing symptoms by taking daily oral vitamin A supplements. Always take the doses recommended by your doctor to avoid vitamin A poisoning which can also have harmful effects on your health.

2-Vitamin B12

Also known as Cobalamin, Vitamin B-12 is a crucial B vitamin. Our body needs vitamin B12 to make red blood cells and DNA and support the normal function of our nerves.

What are the symptoms of vitamin B12 deficiency?

A mild deficiency in vitamin B12 may be asymptomatic. However, untreated, it can lead to serious health issues. The most common symptom is anemia. We said early that vitamin B12 is needed to make red blood cells that carry oxygen in our body. So when someone lacks of vitamin B-12, they may not have enough red blood cells, and their tissues and organs won’t get enough oxygen. Without enough oxygen, the patient may experience symptoms such as tiredness and shortness of breath. 

Vitamin B12 deficiency symptoms also include :

  • fast heart rate, 
  • sensations of pins and needles in hands or feet,
  •  muscle weakness,
  • mental confusion or forgetfulness.

Vitamin B12 deficiency in pregnant women can increase the risk of their baby developing a severe birth defect known as a neural tube defect(Spina Bifida, for example). A lack of vitamin B12 is also associated with common pregnancy complications, including spontaneous abortion, low birth weight.

Who are at risk of vitamin B12 deficiency

Vitamin B12 deficiency is common among the elderly. In fact, with age, the absorption of vitamin B12 becomes less efficient due to the cutback in stomach acid, which is needed to absorb vitamin B12. Since acid is necessary for the absorption of vitamin B12, drugs to reduce gastric acidity may also result in vitamin B12 deficiency.

Strict vegetarians and vegans are also at high risk of developing a B12 deficiency because there is no vitamin source of this b vitamin in plants.

People who have weight-loss surgery are also more likely to be low in vitamin because the surgery removes the part of the bowel that absorbs B12.

Long-term use of metformin, diabetes type 2 medicine is also known to interfere with vitamin B12 absorptiHealth conditions that affect your small intestine, such as Crohn’s disease, celiac disease, bacterial growth, are also causes of vitamin B12 deficiency.

How to treat vitamin B12 deficiency?

If the vitamin B12 deficiency is diet-related, your doctor will recommend you to eat food rich in vitamin B12 (meat, eggs, poultry, dairy products, and other foods from animals). If you have a vegan diet, you can eat cereals that have been fortified with vitamin B12 or take a vitamin B12 supplement.

If the cause of the vitamin B12 deficiency is not diet-related and can’t be corrected, you may need a vitamin supplement for life.




1200 Calories a Day is not Enough – Nutrition expert on “Punch”

1200 Calories a Day is not Enough – Nutrition expert on “Punch”

Ex-boxer Michael Olajide made Adriana Lima fit for the Victoria’s Secret Show in just four weeks. In his fitness book “Punch” the personal trainer advises on the right diet. But how healthy and balanced is the whole? We talked to Kirsten Brüning. The nutritionist specializes in sports nutrition and has taken a closer look at Michael Olajide’s tips.

1200 calories a day are recommended for women – how do you rate the amount for such an intense exercise program?

Kirsten Brüning: I can not say a flat rate, for a woman 1200 and for a man 1500 calories. If the author assumes that you complete one hour of training in the mornings and afternoons, you can easily assume that you are using between 300 and 500 kilocalories of extra energy – perhaps more, depending on your intensity. So that’s far too little and I also see the likelihood of such a tight program very high, that you then put in the yo-yo effect. This means that you simply take too little energy for the program.

Olajide advises sticking to the fitness program to a balanced mixed diet. What do you make of it?

The recommendations for the food selection, I think now not so bad, which he indicates: mostly full grain products, more potatoes, vegetables, rather vegetable protein suppliers and low-quality fats in the form of nuts. The blanket recommendations, I think good, only the specific recommendations in terms of energy, ie the serving sizes do not fit, that is much too little.

Ex-boxer Michael Olajide wants to help everyone to the dream body. Is that so easy?

In the workout, it is planned to train for six days and to take a break on the seventh day.
I’m fine with the idea. For someone who is completely untrained, I would rather not recommend it and adjust the training level individually. Since I would recommend a regeneration day about every three days, so two days of training and a day of regeneration.

What really makes me smile is his statement, just to drink a liter of water. What do you say from a nutritional perspective?

It hooks on this whole program. He was very attuned to the whole thing and what worked for him. If you try to stick to this one liter, you tend to get injured while exercising – because you just do not have enough fluid in the body to keep your muscles supple. Especially if you want to lose weight, you need more fluid in the body to be able to move easily. I am more than 14 years in the field of nutritional counseling, mainly of competitive athletes, active and has to find again and again: If too little is drunk, too little happens! That means I need water as a medium to mobilize fat reserves at all.

As for the dishes proposed by Olajide, I’m interested in being a vegetarian: Can I even implement it without a flaw? What’s up for vegans?

The whole program is really created only for a short time. Something like the omelet made of pure egg white is absolutely exaggerated. On the question of whether the vegetarian or vegans can compensate with appropriate foods: I would imagine that this works. For example, I can take soy yogurt instead of Greek yogurt. For example, instead of the omelet, a vegan could eat chickpea hummus with spinach and tomatoes. Or you could eat spiced tofu with lettuce or add cooked lentils or kidney beans.

So how do you rate weight loss with Punch?

Michael Olajide always sees this as a short-term program to gain some muscles. So that’s really what a boxer thinks, or even a bodybuilder or model: I need to be fit to the point in just five or six weeks for the catwalk or ring or my presentation as a bodybuilder. For a visually defined muscle mass, the fluid intake is then also reduced to a minimum. But it is not a long-term program.

Is it more difficult to lose weight after 40?

Is it more difficult to lose weight after 40?

Many women feel that as they get older, they are increasingly struggling to lose weight over 40. Is it a sensation or is it real? Why?

After motherhood and closer to menopause, women experience hormonal changes that are related to alterations in body proportions and metabolic rhythms.

In this period of life that doctors call perimenopause, similar changes occur to those of puberty, reports the American College of Obstetricians and Gynecologists (ACOG), which provides a number of tips to stay in weight and health in the “middle age” stage.

ACOG experts believe that gaining weight is not so much due to menopause as it is to middle age. Around 2 out of 3 US women 35-65 years old is overweight.

The fat composition in the woman’s body is 25%, compared to men, who have 15% fat. This makes them more easily weight gain, and it costs them more to lose weight.

Does it cost more to lose weight over the years? Yes. As a woman ages, she tends to lose muscle mass, and this loss slows down the rate at which calories are burned. Therefore, in middle age, it is necessary to reduce the number of calories consumed.

In order to be able to lose weight easier after four decades, the ACOG suggests consuming fewer calories than those spent on physical activity, and not being exposed to rigid diets with low weight loss, this is dangerous; A healthy rate of weight loss is 1 to 2 pounds a week.

You should also change your eating habits, that is, reduce the consumption of fats and sweets and increase the consumption of fruits, vegetables, and grains.

And the other fundamental pillar of health care and maintenance of healthy weight at this stage is to maintain a regular physical activity plan.

Aerobic exercise protects against diabetes and cardiovascular disease. They recommend performing 30 minutes of body weight maintenance exercise, at least three times a week.

Maintaining a good quality of sleep is another factor that affects the weight gain or the success of the diets. Several studies found that lack of rest predisposes to fat.

To have a good sleep, you need to lower your stress and stay active.

So, according to the series of factors mentioned above, it is a little more complicated to lose weight after 40 years, but not to be discouraged. Middle age can be a rewarding stage of life, reports ACOG.

“You will feel emotionally more prepared,” they say, “to cope with problems than at any other time. He will have acquired more wisdom and knowledge to deal with the events of life “and this also includes facing and overcoming the overweight.


What are calories and how do you spend them?

What are calories and how do you spend them?

When summer arrives, many have already started an arms race against the calories: light foods, diets, training, cosmetic surgery … Perhaps a good way to defeat the “enemy” is to know him better. So, let’s explain how they are consumed and why those calories are needed. First, a calorie is defined as “the amount of heat energy that is necessary to increase the temperature of one gram of water by one degree centigrade”. That is, it is a tiny amount…

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The top foods to lower cholesterol

The top foods to lower cholesterol

While affected by age, gender and genetic and hereditary factors, the main causes of high cholesterol have to do with following an unhealthy lifestyle, with a poor diet, smoking, obesity, and lack of exercise. This means that by reversing our bad habits, we can lower cholesterol levels naturally, for example, through a healthy diet rich in certain foods. There are foods whose properties lower bad LDL cholesterol, which when beyond the good levels can become dangerous for our body. Recall that the cholesterol builds up in the walls of arteries, making them more finite and hard, which prevents proper circulation of blood from the heart to the cells. To look after your health consume these foods.

Foods that lower cholesterol


Have you still not incorporated oats in your breakfast? It is a super healthy food that, among its benefits, helps reduce bad cholesterol (LDL) quickly: two servings of oats can reduce cholesterol by 5.3% in just six weeks. This is thanks to its beta-glucan compound, which absorbs the bad cholesterol.

Red wine

Remember the benefits of red wine for health? Well, here’s one: two glasses of red wine a week can significantly reduce cholesterol. Do not drink more than that amount; for our body to reap the benefits of wine, we should drink it in moderation.

Salmon and other fish with Omega-3

If you do not like fish, make an effort to give it a try. It’s one of the healthiest foods! One of the tastier and with wonderful health properties is salmon, rich in omega-3 fatty acid; consumed, it prevents heart disease, cardiovascular disease and lowers bad cholesterol in the body. At the same time, it helps increase good cholesterol (HDL). Other recommended fish are sardines and herring.


Walnuts, almonds, hazelnuts and other nuts in general, are rich in monounsaturated fats, healthy fats necessary for the body. The fats that nuts give us are natural and not chemically processed, which makes them heart-healthy foods and controlling cholesterol, among other benefits.


In addition to providing us a generous amount of fiber, as both black beans, red and pinto beans provide a third of the needs of daily fiber, half a cup of beans in our daily diet can get to reduce cholesterol levels by 8%. Stir into your meals!


Antioxidants that tea provides prevent damage from free radicals in the cells that can cause diseases such as cancer. Moreover, the presence of phytochemicals also helps protect our bones and defend the body against LDL cholesterol.

Dark chocolate

Dark chocolate also provides health benefits due to its antioxidant and its ability to lower cholesterol. Consuming 100 grams of dark chocolate daily reduces the risk of cardiovascular disease by 21%. What good news for those who love the chocolate!


It is one of the necessary vegetables in the diet. Flavonoid compounds protect against cancer, cardiovascular diseases, and osteoporosis. In addition, by containing lutein, it also prevents heart attacks. Try to consume half cup of spinach every day to reap its benefits.

Olive oil

Like nuts, olive oil gives us healthy monounsaturated fats, which reduce LDL cholesterol and triglycerides, while maintaining the good HDL cholesterol levels.

These are the foods to help lower cholesterol. If you want to know more natural treatments, do not miss the herbs for lowering cholesterol in this article.

Cancer Guides- Understanding Bladder Cancer Signs

Cancer Guides- Understanding Bladder Cancer Signs

One of the first bladder cancer signs is hematuria, or blood in the urine. The urine may change color when there are traces of blood. These colors can range from orange, to pink to dark red. At other times, the urine color will not change and will only be found when a urinalysis is done. Frequent urinations, pain while urinating and urgency are also signs of bladder cancer.

Blood in the urine can be present for a day or two and then vanish for weeks or even months. However, sooner or later the blood will reappear. If you are unable to urinate or experience lower back pain with urinary incontinence, it is time to visit your healthcare provider.

In the early stages of bladder cancer, the patient may not experience any signs or symptoms. As the disease progresses, other bladder cancer signs may appear, including pain, weight loss and fatigue.

If bladder cancer advances, it can spread to other areas in the body. For example, if the cancer spreads to the lungs, patients may experience shortness of breath or a cough. The cancer can also spread to the bone, causing fractures and bone pain or the liver. If the cancer spreads to the liver, patients often experience yellowing of the eyes or skin, known as jaundice and abdominal pain.

If you are experiencing any of the signs associated with bladder cancer, contact your physician. At your appointment, your physician will ask how long you have been experiencing the symptoms, how severe the symptoms are and run a variety of tests for a proper diagnosis.

Approximately 77,000 Americans are diagnosed with bladder cancer each year. If the cancer is caught early, the survival rates are quite good. For this reason, it is essential to schedule an appointment if you experience any of the aforementioned bladder cancer signs.

20 Tips to Finally Lose Weight

20 Tips to Finally Lose Weight

Having difficulties to lose weight? Have you tried many diets and “miracle” products but still no success in losing weight and maintaining it? Well, you are certainly doing it wrong! The following tips will help you plan your weight loss the right way. Do not believe in women’s magazines, they are for sale and have no interest in what your diet works over the long term. Do not believe in miracle products to lose weight. Do not do extreme dieting….

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9 Benefits of walking 30 minutes a day: the easiest way to get fit

9 Benefits of walking 30 minutes a day: the easiest way to get fit

With the arrival of spring, all are rushing to get a beach body test. However, it is often easier than it seems. To maintain a healthy inside and out, it is important to establish healthy habits throughout the year, working a little every day. A routine for everyone? Walking 30 minutes a day!

Not having time to go to the gym or to workout at home should not be an excuse for not doing exercise every day. It has been shown that walking half an hour daily contributes positively to improve our health. Physical inactivity is a risk factor that influences the onset or aggravation of diseases such as obesity, diabetes or depression. That is why walking thirty minutes daily is beneficial in preventing these disorders.

The benefits of walking 30 minutes a day

1. For your heart

Walking a little every day at a moderate pace has a positive effect on the cardiovascular system because it acts on heart muscle by increasing the ability to pump blood.

2. For beginners

Walking is a low-intensity exercise and easily adaptable to any fitness. In addition, it is a good activity for patients who have suffered illness and are in a process of rehabilitation, such as for those who have suffered a myocardial infarction.

3. For blood pressure and cholesterol

It has been shown that walking 30 minutes a day also helps to lower blood pressure and for improving “good” cholesterol levels.

4. For diabetics

Walking is also beneficial for treating type 2 diabetes because it causes the muscle to capture more glucose, reducing blood levels of it.

5. For overweight people

Walking lightly, like any other cardiovascular exercise, helps fight obesity grade 1 or 2 [more info]. In more severe cases of obesity, a specialist should be consulted for the best treatment.

6. For your muscles

Another advantage of walking is the influence it has on our muscles and bones because it increases bone density very important to combat osteoporosis. If you want to tone your body a little more, here are a few exercises that will help.

7. To increase levels of vitamin D

If we make outdoor activity, we can increase levels of vitamin D from sunlight. In addition, contact with nature is beneficial for our body.

8. For your social life

Walking with more people can enhance socialization, as it can become a shared activity with friends or family. In addition, with the secretion of endorphin (happiness hormone), we will feel better emotionally.

9. Accessible to all

Walking 30 minutes every day at a brisk pace is accessible to all, either when you go to work, when you went out to walk the dog, grocery shopping or just taking a walk.

After knowing all this, you have no excuse! It ‘s easy to take half an hour to devote ourselves, and what better way than walking to get fit. What are you waiting for?Put on your sneakers and walk!

9 Benefits of Vegetable Proteins Will Bring to your Health

9 Benefits of Vegetable Proteins Will Bring to your Health

What do legumes, nuts and soy have in common? These three foods are a source of vegetable protein, essential for the proper functioning of our body. Plant proteins have many health benefits, discover everything they can do for you. Keep reading! While animal protein is the best known (found in eggs, milk or fish) nutrition professionals indicate that a healthy diet should incorporate both types of proteins. Some even recommend that in a balanced supply 50% of protein intake has…

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Vitamin B12: More Energy, Less Diseases – Discover all its Benefits

Vitamin B12: More Energy, Less Diseases – Discover all its Benefits

B12: three characters that mean a lot more than what they seem and that hide one of the biggest secrets to achieve optimal quality of life. Vitamin B12 is an essential nutrient. Present in many common foods, it helps prevent cancer, improve sleep quality and increases the body’s energy, among other things. But how does it work? And why is it so important? Here we share a few foods that contain it to whet your appetite. Vitamin B12 is a…

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