Our body functions like a living organism, relying on nutrients to thrive and maintain good health. Vitamins and minerals play a crucial role in boosting our immune system, aiding growth, and ensuring organs function optimally. These vital elements can be obtained from our daily meals or through supplements. Is it better to get nutrients from food or supplements?
From healthy homemade foods to fresh orange juice, essential vitamins and minerals are hidden in natural and organic food ingredients. With a well-balanced diet, you can fulfil your nutritional needs without excessive dependence on supplements. But consuming too little or too much can lead to health complications.
Let’s explore the risks associated with deficiencies and overdoses.
Table 1: Vitamins, Mineral Deficiency, and Overdose
| Vitamin | Deficiency Consequences | Overdose Effects |
| Vitamin A | Insufficient vitamin A can lead to childhood blindness worldwide. | Going overboard can result in blurred vision, dizziness, bone pain, or swelling. |
| B-Group Vitamins | Running low on B vitamins can lead to conditions like beriberi, pellagra, or anaemia. | Going way overboard on vitamin B intake can cause liver damage, jaundice, and stomach ulcers. |
| Vitamin D | Common deficiency in individuals with kidney or liver disorders, or digestive conditions like Celiac disease. | Excessive intake may result in adverse effects. |
| Vitamin E | Deficiency can lead to neurological problems such as muscle weakness, nerve damage, and impaired nervous system function. | Excessive vitamin E can lead to reduced blood clotting and bleeding issues. |
| Vitamin K | A deficiency in Vitamin K can impact blood clotting, leading to easy bruising, frequent bleeding, and more. | Insufficient vitamin K in newborns may cause excessive bleeding. |
| Vitamin C | Deficiency causes scurvy, resulting in bleeding problems, hair and tooth loss, and joint pain. | Large doses of vitamin C supplements can lead to an upset stomach, like diarrhoea or vomiting. |
Table 2: Mineral Deficiency and Toxicity
| Mineral | Deficiency Consequences | Overdose Effects |
| Calcium | Lack of calcium can weaken bones, raising the risk of osteoporosis. | Excess calcium can disrupt kidney function and lead to various symptoms, including nausea, vomiting, and mental confusion. |
| Iodine | Iodine deficiency can lead to thyroid issues and brain damage in infants. | Excessive iodine intake might trigger various thyroid problems, from mild discomfort to severe conditions like delirium and shock. |
| Iron | Iron deficiency results in insufficient haemoglobin and symptoms like nausea, vomiting, and abdominal pain. | Excessive iron intake can corrode the gastrointestinal mucosa, leading to fluid and blood loss. |
| Zinc | Lack of zinc can cause skin issues, hair thinning, and increased infections. | Overconsumption of zinc might result in symptoms like nausea, vomiting, and fatigue. |
| Potassium | Low potassium can lead to muscle weakness and cramps. | Excessive potassium can cause sudden heart and muscle issues. |
| Sodium | Low sodium levels can result from various factors, leading to symptoms related to brain malfunction. | Excessive blood sodium, hypernatremia, can occur in older adults and individuals with certain conditions. |
At Shane’s Kitchen, we’re all about keeping your food fresh and tasty! We think the secret to a good life is good food. That’s why our kitchen is always bustling with home-cooked food like hearty broths, flavorful stocks, soothing soups, and delicious stews. Packed with vibrant, fresh ingredients, they’re loaded with all the good stuff—vitamins, protein, and essential nutrients. It’s not just a meal; it’s a health-packed delight for you and your little ones.
