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If you are deficient in vitamins and minerals your mental and physical health can suffer. A lack of vitamin intake can suppress your immune system making, you more likely to contract diseases and infections. It can also increase your chances of stress, heart disease and cancer.Smoking depletes your vitamin B and C levels, so smokers would benefit from eating foods rich in these sources, or taking supplements. Or better still give up smoking all together!

Heavy drinkers also suffer from a depletion of B vitamins, and they are also less able to absorb them from food.

Stress also takes up extra B vitamins, and reduces our ability to create and absorb A vitamins, so you need a greater intake of these if you are under a particular amount of pressure.

Supplements of vitamin B6 are recommended for those who are pregnant or suffering from anxiety or worry.

Here is a quick breakdown of the major vitamins, and where you can find them.

Vitamin A
Helps good eye sight, healthy skin, and boosts the immune system. It can be found in liver, oily fish, eggs, cheese, milk, broccoli, carrots, spinach, sweet potatoes, peaches.

Vitamin B5 (pantothenic acid)
Helps the proper functioning of the adrenal glands, which is very important in managing stress.

Vitamin B6
This is a very important vitamin. It is essential to the health of the nervous system, and also helps maintain a healthy immune system. B6 also helps reduce or even eliminate the symptoms of nervous tremors and epileptic fits. Supplements of B6 are recommended for those suffering from stress, anxiety, and morning sickness. It can be found in most fresh vegetables, fish, and whole grain cereals.

Vitamin B12

Vitamin C
Stress can inhibit the body’s ability to absorb this vitamin. A deficiency of this vitamin can lead to scurvy, lethargy, arthritis, and arteriosclerosis. Smoking and drinking alcohol is known to deplete vitamin C levels. It can be found in most fruits, peppers, and brussels sprouts.

Vitamin D
Helps the body absorb calcium, and is therefore vital for healthy bones and teeth. It can be found in oily fish, meat, eggs, milk, and it can be produced by the body when the skin is exposed to sunlight.

Vitamin E
Helps the immune system, protects from infection, and aids healthy blood vessels. It can be found in nuts and seeds, avocado, spinach, and wholemeal bread.

Folic Acid
Prevents anaemia, and aids the effective absorption of nutrients. It can be found in eggs, liver, brown rice, beans, lentils, and green leafy vegetables.

There are also a number of minerals that need considering for a healthy life.

Calcium
Helps maintain healthy bones and teeth, and aids in the prevention of osteoporosis. It can be found in dairy products, sardines, and green leafy vegetables.

Iron
A deficiency of iron can lead to anaemia, mouth ulcers, tiredness, and depression. It can be found in spinach, red meat, liver, beans, lentils, and green vegetables.

Zinc
Zinc deficiency is a common sign of stress. Zinc is good for the immune system, appetite, and energy levels. It can be found in seafood, dairy products, meat, and green leafy vegetables.

These nutrients are probably best taken in their natural forms in foods you eat. Unfortunately modern living does not always allow for this. Supplements may sometimes be required. A good quality multivitamin supplement may provide a safety net, but still attempt to eat these nutrients from their natural sources. The processing of foods often kills a lot of these vitamins and minerals. Cooking can also kill these, so try not to overcook, and certainly do not microwave. The best way to cook to preserve these vitamins and minerals is to steam.

In summary, try to eat as many fresh fruits, vegetables, and meats, and avoid processed foods. Your mental and physical health depends upon it!