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hello and welcome back to my channel
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thank you so much for tuning in
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so on my last video we were talking
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about the food choices and the effects
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that these food choices has on our
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and general well-being so today
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following up closely on that video is a
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so in my previous videos i've
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emphasized on the importance of having a
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on a daily basis balanced healthy
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foods on a daily basis however
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due to some unavoidable circumstances
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or sometimes medical conditions can
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from absorbing all the nutrients that it
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and this is in addition to the poor food
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okay these deficiencies may lead your
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very serious medical conditions that is
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why it's important for you to know
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for you to understand
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how you can easily prevent yourself from
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and prevent future problems so the most
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common vitamin deficiencies are vitamin
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vitamin d deficiency and vitamin b12
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deficiency so vitamin a deficiency
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vitamin a is a fat soluble vitamin
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it's an essential fat soluble vitamin
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essential because you must have it from
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is important for vision for improving
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and for growth and development
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okay therefore the most common symptom
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of vitamin a deficiency would be
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more infections you're more prone to
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because your immune system is
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okay however you can easily prevent
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and this is how include vitamin a rich
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foods in your diet vitamin a
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rich foods include dark green leafy
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like spinach kumawiki
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and also fruits like um
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mangoes they're rich in vitamin e
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so when you include a vitamin a rich
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you're able to prevent vitamin a
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number two if you're a breastfeeding
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breastfeed your child to six months
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contains adequate amounts of vitamin a
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that would keep your child healthy and
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after six months your child can receive
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supplementations at the hospital at six
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at one year and continued at intervals
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your child is five years of age
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another important thing to know is that
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a is fat soluble so when you're cooking
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include fat when cooking because
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vitamin a is fat soluble so you have to
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have fat for it to be absorbed
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okay also when you're cooking this
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uh avoid overcooking them because you
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most of the nutrients from the foods
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another common vitamin vitamin
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deficiencies vitamin d deficiency
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otherwise known as the sunshine vitamin
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okay sunshine vitamin because exposure
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to the sun helps your body
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produce vitamin d which in turn
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helps your body absorb calcium from the
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and vitamin d is essential because
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it promotes bone teeth
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and muscle growth therefore the most
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common symptom of vitamin d
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deficiency would be weak bones
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you know pain in joints pain in the
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you don't want to get there so what are
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to prevent vitamin d deficiency
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number one exposure to the sun is
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very important especially for children
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and include vitamin d rich
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foods okay in your diet especially for
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and the most common sources of vitamin d
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eggs and you can see that these are all
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animal sauces therefore if you're on a
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vegan diet you're most likely to become
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deficient of vitamin d
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so what are you going to do you can
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get foods that are fortified with
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or get vitamin d supplements
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as prescribed by a doctor or
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so the third vitamin is vitamin 12 is
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vitamin b12 deficiency
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vitamin b12 is important for
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healthy blood cells therefore the most
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common symptom would be anemia
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blood vision difficulty in breathing
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etc so what are you going to do
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to prevent yourself from becoming
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vitamin b vitamin b12 deficient
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include foods that have vitamin b12
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rich in your diet and vitamin b12 rich
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fish eggs milk and once again
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these are animal sources so if you're on
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a street vegan diet again there's a
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you will need to get supplements vitamin
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prescribed by your doctor or your
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or get foods that are fortified with
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in order to avoid vitamin b12
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deficiency i hope this short video has
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