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What Vitamin Dose is right for YOU? Part Three: Citrus Punch Dose

Each Vitamin Dose is packed with a variety of different nutrients. So which one should you drink today? In this three part series we’ll break down the different vitamins and minerals present in each Vitamin Dose, how these nutrients help you function and who is likely to need these nutrients more than others.

vitamin-dose

 

View Part One: Mango Magnesium

View Part Two: Lemon Lime Vitamin C

Quick Recap: Those who drink heavily and smoke, don’t consume a variety of foods on a daily basis and/or have gastrointestinal diseases are at a great risk for these nutrients. 

Anyone looking to improve their overall health, boost their energy, improve their focus/memory and overall mental clarity, lower risk of heart diseases and build up their immune system will benefit from this mix of vitamins.

Iron

100% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Very common (more than 3 million US cases per year) for vegetarians/vegans*, women,

Best Sources: Beef, clams, legumes, spinach

Deficiency Symptoms: Dizziness, fatigue, or lightheadedness

Why You Need It: One of the most important health benefits of iron is that it acts as a carrier of oxygen and helps transfer oxygen from one body cell to another. Our brain uses approximately 20% of the oxygen in our bloodstream. Iron helps supply oxygen to blood making it very important for brain health.

*Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount

Zinc

73% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Although severe zinc deficiency is quite rare, the Linus Pauling Institute estimates that up to 2 billion people are affected by marginal zinc levels, which can affect virtually every aspect of your health. Vegetarians/vegans and those who consume alcohol regularly may be at greater risk.

Best Sources: Beef, lamb, pumpkin seeds, lentils, oysters

Deficiency Symptoms: Thinning hair, loss of appetite, poor attention span

Why You Need It: Better focus & better immune system. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

*Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.

 

Vitamin B1 (Thiamin)

87% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Most common among people subsisting on white rice or highly refined carbohydrates

Best Sources: Whole grains, pork, sunflower seeds, legumes

Deficiency Symptoms:  loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs.

Why You Need It: Helps convert food into energy, helps decrease the risk and symptoms of a specific brain disorder called Wernicke-Korsakoff syndrome

 

Vitamin B3 (Niacin)

80% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Most common among people subsisting on white rice or highly refined carbohydrates and people who don’t get a lot of meat/fish or diversity in their diet

Best Sources: Tuna, Chicken, Turkey, Crimini Mushrooms, Asparagus

Deficiency Symptoms: The most common symptoms of niacin deficiency involve the skin, the digestive system, and the nervous system (3). The symptoms of pellagra are commonly referred to as the three D’s: dermatitis, diarrhea, and dementia.

Why You Need It: Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system. May raise your HDL (“good”) cholesterol

 

Vitamin B5

64% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Deficiency is rare, but Groups at risk are alcoholics, women on oral contraceptives, people with insufficient food intake

Best Sources: Mushrooms, avocado, sweet potato, lentils

Deficiency Symptoms: Burning feet, fatigue, insomnia

Why You Need It: Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin and has been thought to improve wound healing

 

Vitamin B6

78% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: People with autoimmune disorders, celiac, IBS, Crohn’s disease, ulcerative colitis have more of a chance of missing out on this vitamin, as are the alcohol dependent.

Best Sources: Tuna, turkey, potatoes and other starchy vegetables

Deficiency Symptoms: Inflammation, dermatitis, cracked lips

Why You Need It: Said to help convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function. Also said to help turn food into energy and fight infection.

Good to Know: Absorption of vitamin B6 from supplements is similar to that from food sources

 

Vitamin B9 (Folate also known as Folic Acid)

90% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Pregnant women, risk of folic acid deficiency increases in association with certain skin diseases, including psoriasis and exfoliative dermatitis

Best Sources: Dark leafy greens, asparagus, lentils, broccoli

Deficiency Symptoms: Fatigue, mouth sores and irritability

Why You Need It: Vital for new cell creation, helps prevent brain and spine birth defects when taken early in pregnancy, can lower levels of homocysteine ( associated with heart attack, stroke, and blood clots) and may reduce risk for colon cancer. Has been said to offset breast cancer risk among women who consume alcohol.

 

Vitamin B12

37% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Very common (more than 3 million US cases per year) for vegetarians, vegans and the elderly

Best Sources: Shellfish, beef, fish, dairy

Deficiency Symptoms: Tingling, weakness, numbess, poor balance, memory trouble

Why You Need It: Used for memory loss; Alzheimer’s disease; boosting mood, energy, concentration and the immune system; and slowing aging.

*Further reading: Studies show that about 50 percent of patients with diseases related to vitamin B12 deficiency have normal B12 levels when tested.

 

Vitamin C

128% of your Daily Value in one 5oz Can of Vitamin Dose

Who’s Deficient: Smokers, people who don’t get enough protein, someone who is dealing with inflammation, hyperthyroidism or cold/heat stress could need more Vitamin C.

Best Sources: Citrus fruits, red & greem peppers, kiwi

Deficiency Symptoms: Fatigue, depression & irritability, dry hair, and connective tissue defects

Why You Need It: Ideal for wound healing, antioxidant, supports immune function, protects against free radicals, and facilitates the absorption of iron.

 

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