Vitamins are organic substances with carbon, necessary for the process of breaking down calories and providing nutrients for living organisms. They don't provide our bodies with energy because they do not contain any calories. They can't be used as fuel, but without vitamins and minerals our bodies couldn't absorb the cell constructing and energy compounds we get from food. This is why vitamins and minerals are considered nutrients.
When we don't ingest the necessary amount of vitamins and minerals in our daily diets, we may suffer from physical ailments as a result; headaches can be one of these. Headaches may be the result of a deficiency of the essential vitamins and minerals that we need for our physical and mental balance and health. This is why a deficiency can cause pain. Including extra vitamins and minerals may help in the treatment and prevention of headaches.
Vitamin B 1
This vitamin is fundamental for the function of the nervous system; a lack of this nutrient may cause headaches, nervousness, and lack of concentration, exhaustion and different types of nervous disturbance. You can get the necessary daily amount of vitamin B 1 by including oatmeal or wholewheat bread into your daily diet. Every 3½ oz/100 g of oatmeal contains 0, 40 mg of vitamin B 1 (the same amount of white bread contains 0.09mg). B 1 can be found in meats, egg yolks, liver, milk, wholegrain cereals, sunflower seeds, beans, vegetables and yeast.
Vitamin B 2
A deficiency of this vitamin can provoke eye strain and headaches. As with all B complex vitamins, it has a relaxing effect and fights insomnia and headaches caused by postural tension, it is also an important vitamin for the skin. It is found in spinach (not frozen), broccoli, dairy products, meats, fish, eggs, brown rice, soy flour, alfalfa sprouts, green vegetables and kidney beans.
Vitamin B 5
This acid belongs to the B complex vitamin group, water-soluble vitamins with different functions. It helps to develop the nervous system, to release energy from foods and to convert fats and sugars into energy. Deficiency provokes hypoglycemia, and as a result, headaches. It also helps to prevent fatigue. Recommended daily dose is 6 mg, although athletes should get more vitamin B 5 , because they use more energy. Vitamin B 5 rich foods include meats, especially liver, poultry, fish; fresh fruit, dairy products, cereals and vegetables.
Vitamin B 6
This vitamin is necessary for increasing the levels of serotonin (natural chemical found in the brain) that acts as an anti-depressant and as a neurotransmitter, lowering the risk of continuous pain. Various studies have shown that B 6 can be used to fight headaches and mental fatigue. If taken in capsules, you shouldn't exceed 200 mg per day. It is found in potatoes, bananas, wholegrain cereals, raisins, lentils, peanuts, liver, turkey and tuna.
The amount of vitamin C in the body decreases when under stress; this is why a proper intake of vitamin C is important for people who are under a lot of stress, to prevent colds and headaches. It is calculated that eating one citrus fruit a day is enough (but not before meals because it increases the absorption of copper by the body, which generates headaches). Vitamin C should be consumed daily since it doesn't accumulate. It is found in citrus fruits, some vegetables, strawberries, kiwis, guavas, currants, oranges, tomatoes and red peppers.
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