Breathe Slow.

[coolerthanthou]

 

Lack of Vitamin A will lead to Night Blindness - Slow recovery of vision after flashes of bright light at night, rough dry skin, dry rigid hair and nails, allergies and colds, loss of smell&appetite and fatigue. Vitamin A can be found in red/orange fruits and in animal food such as whole milk, butter, cheese and offal.

Lack of Vitamin B will lead to Beri Beri (Lack of Vitamin B1 [Thiamin] ) - Enlarged heart, weak muscles, swelling of legs, loss of appetite, may cause paralysis and could be fatal. Vitamin B1 can be found in wheat germ, whole grain cereals, enriched flour, nuts, soyabeans and pork.
Lack in Vitamin B3 [Niacin] may lead to Pellagra - Rough skin, swollen tongue, aches and pains, insomnia, ulcers, diarhhea, vomitting and memory loss. Vitamin B3 can be found in yeast, liver, lean meats, nuts and legumes.

Lack of Vitamin C will lead to scurvy - Bleeding gums, slower wound healing, fractures, bone pain and bad breath. Vitamin C can be found in fruits and vegatables (citrus fruits and green leafy vegetables) and the best source of Vitamin C can be found in the fruit, Guava (NOT ORANGE LAH!).

Lack in Vitamin D [Calciferol] , Calcium & Phosphorus (because these 3 works together) will lead to Rickets (In children) - which is the softening and bending of the bone structure in the pelvis and leg bones. It will also lead to Osteoporosis in adults and elderly - Brittle, porous bones, bones become weaker and more prone to fractures. Vitamin D, Calcium & Phosphorous can be derived from sunlight/ exposure to the sun (Vitamin D only) and from dietary sources like salt-water fish, liver, fortified milk and cereals.

Lack in Iron will lead to Anaemia - Fatigue, impaired growth, short attention span, irritability, behavourial changes, deficits in immune functions, feel weak, looks pale and faint easily. Iron can be obtained from wholegrain cereals, green leafy vegetables - spinach, peas, beans, fortified bread and from animal sources like eggs, red meat, and offal.

Lack in Iodine in the diet will lead to Goitre - Enlarging of the thyroid glands, swollen neck, irritability and excessive tiredness. Iodine can be obtained from tap water, iodised salt, sea foods and in vegetables.

Lack in proteins will lead to Kwashiorkor (1 to 3 years of age) - Stunted growth, thin, weak limbs, distended stomach, weight loss, muscle wastage. Lack in proteins will also lead to Marasmus (<2 years of age) - Weight loss, muscle wasting, severe growth retardation and leads to death. Protein can be easily found in eggs, meat, chicken, fish, milk, yoghurt, cheese, soyabeans (and etc.).

Lack of Dietary Fibre in diet will lead to diverticular diesease - Colon cancer, which is the growth of abnormal cells on the linings of the large bowel. To prevent colon cancer, one have to watch his/her weight, eat food that contains dietary fibre, be active and don't smoke (&people who smokes gets a higher chance of getting colon cancer).
Lack of sodium in diet will lead to muscular cramps.

This. Is. Not. Good. At. All.

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