Vitamins and Minerals

Vitamins and Minerals are two of the extremely important elements of nutrients your body needs to survive and stay healthy. Your body strengthens and functions properly with the help of Vitamins and Minerals. Without them, your body is exposed to virus infections, digestive, skin, hair, teeth, sleep, memory, muscle & bone problems to name a few.

There are 13 essential Vitamins — Vitamin A, C, D, E, K, and the group of B Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

Like vitamins, minerals also help your body function well. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts.

Causality Care supports and promotes the Ayurvedic use of Vitamins and Minerals from natural sources like greens, grains, vegetables, and fruits. Vitamins and Minerals extracted from the sources mentioned earlier can be used in powder, tablet, liquid, soft-gels, or hard-shell capsule form.

VITAMIN A
BENEFIT: “Vitamin A” generates red blood cells to fight off infections, supports a healthy immune system, protects your eyes from night blindness and age-related decline, reduces your risk of acne, supports bone health, promotes healthy growth and reproduction, and may lower your risk of certain cancers.

FOOD SOURCES: Orange, veggies, and fruits like sweet potato and cantaloupe, spinach, and other greens.

DEFICIENCY: Dry skin, dry eyes, night blindness, infertility and trouble conceiving, delayed growth, throat and chest infections, poor wound healing, acne, and breakouts.

VITAMIN B1 (Thiamin)
BENEFITS: “Vitamin B1” supports your body turn food into energy. It's also key for the structure of brain cells (brain-muscles), and helps prevent complications in the nervous system, heart, stomach, and intestines. It also supports the flow of electrolytes into and out of muscle and nerve cells. It helps prevent diseases such as beri-beri, which involves disorders of the heart, nerves, and digestive system.

FOOD SOURCES: Pulses, like black beans and lentils, seeds, and whole grains are rich in Vitamin B1.
Deficiency: Loss of appetite, fatigue, irritability, nerve damage, tingling arms and legs, blurry vision, nausea and vomiting, delirium (confusion, reduced awareness of your environment, and an inability to think clearly).

NOTE: People with diabetes tend to have low levels of Vitamin B1. Also, pregnant and breastfeeding women need a little more.

VITAMIN B2 (Riboflavin)
BENEFITS: Vitamin B2 helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body's energy supply so you don’t get tired easily. Also, it helps prevent cardiovascular disease & migraines.

FOOD SOURCES: Asparagus, other green veggies, and grain.

DEFICIENCY: Cracked lips, Sore throat, swelling of the mouth and throat, Swollen tongue (glossitis), hair loss, skin rash, anemia, itchy red eyes, and Cataracts in severe cases.

NOTE: Vitamin B2 found in Asparagus tend to turn your pee a bright yellow color which is completely normal to most people.

VITAMIN B3 (Niacin)
BENEFITS: Vitamin B3 protects your tissues, improves your cholesterol levels, and turns food into energy. Reduces the symptoms of Arthritis. Prevents the risk of heart disease. Improves Mental health and controls Diabetes levels. It also helps keep your nervous system, digestive system, and integumentary system (skin, hair & nails) healthy

FOOD SOURCES: Cremini mushrooms, peanuts, brown rice, fortified cereals, nuts, seeds, legumes (pulses), bananas.

DEFICIENCY: Depression, blurred vision, dizziness, fatigue, hallucinations, headache, low blood pressure, memory loss, nausea, upset stomach, impaired glucose tolerance, and inflammation of the liver in severe cases.

VITAMIN B6 (Pyridoxine)
BENEFIT: “Vitamin B6” plays an important role in more than 100 different responses in your body. May improve mood and reduce symptoms of depression, promote brain health and reduce Alzheimer’s risk, prevents and treats Anemia by Aiding Hemoglobin Production, useful in treating symptoms of PMS (premenstrual syndrome), prevent Clogged Arteries and Reduce Heart Disease Risk, may help prevent Colon Cancer, promotes Eye Health and prevent Eye Diseases, treats inflammation associated with Rheumatoid Arthritis.

FOOD SOURCES: Legumes, (leafy and root vegetables) carrots, spinach, sweet potato, green peas, bananas, chickpeas, breakfast cereal, watermelon, and avocado.

DEFICIENCY: Weak immune system, numb hands or feet, flagging energy, rashes, dry cracked lips, morning sickness, foggy brain, cancer, inflammation of the skin (dermatitis), the tongue may become sore and red, you may become confused, irritable, and depressed. You may have seizures in severe cases.

VITAMIN B9 (Folic Acid)
BENEFITS: Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy because it helps make DNA and prevent Spina Bifida (a birth defect that occurs when the spine and spinal cord don't form properly) and other brain birth defects.

SOURCE: spinach, kale, broccoli, avocado, citrus fruits, eggs, Asparagus, Brussels sprouts, dark leafy greens, oranges and orange juice, and legumes (beans, peas, and lentils).

DEFICIENCY: Folate deficiency can lead to many health problems, including anemia, an increased risk of heart disease and certain cancers, and developmental irregularities in infants if pregnant people don’t get enough folate.

VITAMIN B12 (Cobalamin)
BENEFITS: “Vitamin B12” help with red blood cell formation and anemia prevention, supports bone health and prevents osteoporosis, improves mood and symptoms of depression, benefits your brain by preventing the loss of neurons, gives you an energy boost, supports healthy hair, skin, and nails,    improves heart health, may help prevent major birth defects, reduces your risk of Macular Degeneration (an eye disease that can blur your central vision).

FOOD SOURCES: Fortified cereal, fortified nutritional yeast, fortified nondairy milk, eggs, milk.

DEFICIENCY: Weakness, tiredness, or lightheadedness, heart palpitations (feelings of having a fast-beating, pounding heart) and shortness of breath, pale skin, a smooth tongue, constipation, diarrhea, loss of appetite, or gas, nerve problems like numbness or tingling, muscle weakness, problems walking, vision loss, mental problems like depression, memory loss, or behavioral changes.

NOTE “VERY IMPORTANT”: Isaacs’ Syndrome also known as “Continuous Muscle Fiber Activity Syndrome” is the number one rapidly growing condition caused by Vitamin B12 deficiency. There are presently no preventative measures available for Isaacs' syndrome because western medical doctors & scientists are unsure of what causes it.

VITAMIN C
BENEFITS: “Vitamin C” boosts immunity (immune system), helps your bones, skin, and muscles grow, helps manage high blood pressure, lowers your risk of heart disease, reduces blood uric acid levels and helps prevent gout attacks, helps prevent iron deficiency, protects your memory and thinking as you age, may reduce your risk of chronic disease.

FOOD SOURCES: Fruits and vegetables are the best sources of this Vitamin C. Including citrus (oranges, kiwi, lemon, grapefruit), papaya, cantaloupe, bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower) white potatoes & parsley.

DEFICIENCY: Poor immunity, loss of collagen that weakens connective tissues, skin spots caused by bleeding and bruising from broken blood vessels, swelling or bleeding of gums, and finally loss of teeth(s), hair loss, delayed healing of skin wounds, fatigue and poor mood, rough-bumpy skin, corkscrew-shaped body hair, bright red hair follicles, spoon-shaped fingernails with red spots or lines, dry, damaged skin, unexplained weight gain, weak bones, chronic inflammation and oxidative stress (oxidative stress extremely dangerous because it can damage cells, proteins, and DNA, which can contribute to rapid-aging).

CALCIUM (Mineral)
BENEFITS: Calcium help strengthens bone and teeth, helps maintain body strength, assists in the movement of muscles, assists with the Nerve-Communication between the brain and body, helps blood flow as vessels relax, and releases hormones and enzymes that help with body functions, calcium also helps maintain heart rhythm, muscle function, help prevents osteoporosis (weak bone thickness leading to fracture of bones), it may also ease PMS symptoms and plays an important role in preventing certain cancers.

FOOD SOURCES: Broccoli, kale, fortified cereals, juices, soy products, Chinese cabbage, milk, cheese, yogurt, tofu.

DEFICIENCY: Muscle aches, cramps & spasms (pain in the thighs and arms when walking or moving), numbness and tingling in the hands, arms, feet, and legs, as well as around the mouth, fatigue, abnormal heart rhythm, seizures, osteopenia & osteoporosis (lower bone density leading to fracture of bones), dry skin, confusion and memory loss, premenstrual syndrome (PMS), tooth decay and gum disease.

NOTE1: In Medical Science Calcium deficiency is known as “Hypocalcemia”.

NOTE2: Your body needs Vitamin D in order to absorb Calcium. That means you won’t fully benefit from a Calcium-rich diet or supplement if you’re low on Vitamin D. Read more on Vitamin D on this page.

NOTE 3: Osteoporosis causes bones to become weak and breakable - so a fall or even mild stresses such as “bending over” or “coughing” can cause a fracture. Osteoporosis-related fractures most commonly occur in the neck, spine, hip, knees, wrist, and ankles. Bone is a living tissue that is constantly being broken down and repaired, people suffering from Osteoporosis significantly lose the bone repair process and are prone to bone fractures easily. Also, see Vitamin K on this page.

CHROMIUM (Mineral)
BENEFITS: Chromium helps weight loss and muscle mass improvement. Helps keep your blood sugar levels steady. Some Chromium supplements are marketed for weight loss, less body fat, and greater muscle mass. These claims are based mainly on the theory that regulating blood sugar reduces cravings. The connection between chromium and insulin has prompted limited research on the subject.

FOOD SOURCES: Grape juice, lettuce, apples, bananas broccoli, English muffins, and garlic and whole wheat bread.

DEFICIENCY: Abnormal glucose levels, and increased insulin levels (Low Chromium levels can increase blood sugar, and cholesterol levels, and increase the risk for a number of conditions, such as diabetes and heart disease).

NOTE: You only need a trace amount of Chromium.

VITAMIN D
BENEFITS: Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of Calcium and phosphorus and facilitating normal immune system function. Improves Cognitive health, helps Inherited bone disorders, reduces the risk of Multiple sclerosis, Osteomalacia (prevents loss of bone mineral content, bone pain, muscle weakness, and soft bones), Osteoporosis (reduces the risk of bone fractures), Rickets (This rare condition develops in children with vitamin D deficiency. Supplementing with Vitamin D can prevent and treat the problem). Psoriasis (applying vitamin D or a topical preparation that contains a vitamin D compound called calcipotriene to the skin can treat plaque-type psoriasis in some people. Vitamin D may prevent cancer (findings on the benefits of vitamin D for cancer prevention are mixed. More studies are needed to determine whether Vitamin D supplementation may reduce the risk of certain cancers).

FOOD SOURCES: Orange juice fortified with vitamin D, dairy and plant milk fortified with vitamin D, fortified cereals, and Egg yolk.

DEFICIENCY: Week nervous system, musculoskeletal system , and immune system. incorrect growth patterns due to bowed or bent bones, muscle weakness, bone pain, deformities in joints, fatigue, bone pain, muscle weakness, muscle aches or muscle cramps, and mood changes like depression.

NOTE1: Vitamin D2 and D3 are the two main forms of Vitamin D. Vitamin D2 are present in plants and yeast, while D3 comes from animal sources. Vitamin D is essential for a range of bodily functions such as bone, muscle, and immune health. The human body is capable of producing vitamin D in response to sun exposure.

NOTE 2: Regular sun exposure is the most natural way to get enough Vitamin D To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

NOTE 3: “VERY IMPORTANT”: Without Magnesium present, Vitamin D is stored in the body and not used. The body depends on Magnesium to convert Vitamin D into its active form within the body. Magnesium also helps Vitamin D bind to its target proteins, as well as helping the liver and the kidneys to metabolize Vitamin D.

VITAMIN E
BENEFITS: Vitamin E is an important Vitamin required for the proper function of many vital organs in the body, for example, heart, lungs, kidneys, liver, and spleen. It is also an antioxidant. Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain, cognitive health, and skin. Vitamin E is a very good source of antioxidants (may prevent or delay some types of cell damage). May reduce markers of oxidative stress and improve antioxidant defenses, reduces heart disease risk factors, and helps manage Dysmenorrhea (a condition characterized by severe and frequent menstrual pain, such as cramps and pelvic pain).

FOOD SOURCES: Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables. (wheat germ oil, sunflower, safflower, soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango, avocado).

DEFICIENCY: Damage to the retina of the eyes that can impair vision, or visual disturbances (Retinopathy). Loss of control of body movements (Ataxia). Decreased immune function & general unwellness. Damage to the peripheral nerves, usually in the hands or feet, causes muscle pain or weakness, and difficulty with walking or coordination (Peripheral Neuropathy).

IMPORTANT NOTE ON PERIPHERAL NEUROPATHY (PERIPHERAL NEURALGIA):
Overview: These are nerves that branch out from the brain and spinal cord and travel to all other parts of the body.

POSSIBLE CAUSES: This condition is caused by peripheral nerve damage. They can be damaged by kidney, liver, and thyroid problems. They can be damaged by infection, trauma, or diabetes, alcoholism, toxins, vitamin deficiencies, and other factors can also damage these nerves.

POSSIBLE SYMPTOMS: Peripheral Neuropathy can cause a variety of problems because peripheral nerves are involved in many different functions in the body. There may be numbness, tingling, and painful sensations in the upper or lower extremities. They may have problems with strength and coordination. Muscle spasms may occur. May be sensitive to heat and touch. You may have problems with your digestive or urinary system. Heart rate and blood pressure may be affected.

VITAMIN K
BENEFITS: Vitamin K helps improve bone health and lower your risk of Osteoporosis (bone problem). Keep blood pressure under control. Helps Cognitive health. May improve dental health. Lower risk of heart disease. It may help fight cancer & improve memory in older adults.

FOOD SOURCES: Green leafy vegetables including collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces, soybean and canola oil, salad dressings made with soybean or canola oil, and eggs.

DEFICIENCY: Easy bruising, round spots that appear on the skin as a result of bleeding (petechiae), solid swelling of clotted blood within the tissues (hematomas), discharge of blood at surgical or puncture sites, stomach pains; risk of massive uncontrolled bleeding, cartilage calcification; and severe malformation of developing bone or deposition of insoluble calcium salts in the walls of arteries. In infants, it can cause some birth defects such as underdeveloped face, nose, bones, and fingers.

NOTE 1: Osteoporosis causes bones to become weak and breakable - so a fall or even mild stresses such as “bending over” or “coughing” can cause a fracture. Osteoporosis-related fractures most commonly occur in the neck, spine, hip, knees, wrist, and ankles. Bone is a living tissue that is constantly being broken down and repaired, people suffering from Osteoporosis significantly lose the bone repair process and are prone to bone fractures easily. Also, see Vitamin D on this page.

NOTE 2: People of any age can develop a Vitamin K deficiency, which may be triggered by many factors, including liver disease, malnutrition, and as a consequence of taking certain prescription drugs.

IODINE (Mineral)
BENEFITS: Iodine’s most important role is to ensure proper thyroid function. It helps to regulate the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). Getting enough iodine is essential for preventing low thyroid hormone production and hypothyroidism. A condition called Hyper-thyroidism: if the thyroid produces more hormones than the body needs, you may lose weight unexpectedly. In contrast, a condition called hypo-thyroidism: an unexplained weight change is one of the most common signs of a thyroid disorder. Weight gain may signal low levels of thyroid hormones. Also, helps proper development during pregnancy. Improved Cognitive Function in Children. Healthy Birth Weight. Lowering the Risk of unusual thyroid size growth (goiters). May Help Treat Thyroid Cancer. May Treat Fibrocystic Breast Disease.

FOOD SOURCE: Table salts labeled “iodized”, Eggs, Dairy (milk, cheese, yogurt), Fish, shellfish (cod, canned tuna, oysters, shrimp).

DEFICIENCY: Hair loss. Dry, Flaky Skin. Fatigue and Weakness. Swelling in the Neck (limiting range of motion). Changes in Heart Rate Unexpected Weight Gain. Feeling Colder Than Usual. Extreme Problems During Pregnancy. Trouble Learning and Remembering. Heavy or Irregular Periods.

NOTE 1: Your body needs Iodine to function properly and cannot make it on its own. Instead, it must be obtained by food or supplements. Your thyroid gland uses it to make thyroid hormones, which help control growth, repair damaged cells, and support a healthy metabolism. Unfortunately, up to a third of people worldwide are at risk of an iodine deficiency.

NOTE 2: Those at the highest risk include:
Pregnant women. People who don’t use iodized salt. People who live in countries where there is very little iodine in the soil. This includes South Asia, Southeast Asia, New Zealand, and European countries. (India is one of the richest countries in terms of Iodine producers and providers because Indian soil (farms & jungles) has the most Iodine organically available.

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Citations:
https://www.fda.gov/food/food-labeling-nutrition/nutrition-education-resources-materials
https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamins-minerals-overview
https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
https://www.hsph.harvard.edu/nutritionsource/vitamins/
https://www.nccih.nih.gov/health/vitamins-and-minerals