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© 1999 FleetWatch magazine and FleetWatch On-Line.
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part of this publication may be reproduced without the prior written
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Supplements - Driver Health
for Truckers
  Nutrition
Following a healthy
diet is the foundation of healthy living and safe driving.
South African diets are typically high in fat and lack fresh fruit
and vegetables, leading to common shortages of essential elements
like Vitamin A, C, B Complex and Calcium. The following table shows
which elements are important in maintaining a healthy body and mind
and gives the main food sources in which these elements can be found.
|
WHAT
IT DOES
|
FOOD
SOURCE
|
SIGNS
OF SHORTAGE
|
| Vitamin
A |
Needed for healthy
skin, to fight infection, essential for night vision |
Liver, carrots, cabbage,
pumpkin, tomatoes, sweet potatoes |
Mouth ulcers, poor
night vision, acne, frequent colds, dry flaky skin |
Vitamin
B1
(Thiamine) |
Essential for energy
production, brain function and digestion |
Mushrooms, peas, lettuce,
cauliflower, brussel sprouts, beans |
Tender muscles, irritability,
poor concentration, rapid heart beat. |
Vitamin
B2
(Riboflavin) |
Turn fats, sugar and
protein important for hair, nails and eyes |
Milk, cabbage, asparagus,
broccoli, tomatoes and wheatgerm |
Burning eyes, sensitivity
to bright light, sore tongue, split nails and cracked lips |
Vitamin
B3
(Niacin) |
Helps balance blood
sugar and lower cholestrol levels. Essential for energy production
and brain function |
Tuna, chicken, lamb,
turkey, mushrooms, cauliflower |
Lack of energy, insomnia,
headaches and migraines, bleeding gums and acne |
Vitamin
B5
(Pantothenic Acid) |
Essential for brain
and nerve function, helps to make anti-stress hormones |
Peas, lentils, celery,
strawberries, eggs, avocados, squash |
Muscle cramps, poor
concentration, burning feet or tender heels, exhaustion after
light exercise |
| Vitamin
B6 |
Essential for protein
digestion and hormone production. Natural anti-depressant, helps
control allergic reactions |
Bananas, red kidney
beans, onions, nuts, peppers, cabbage |
Lack of energy, muscle
cramps, flaky skin, depression, water retention |
Vitamin
B12
(Cyanocobalamin) |
Helps the blood carry
oxygen, breaks down toxins like tobacco smoke, essential for
nerves |
Oysters, sardines,
tuna, eggs, cottage cheese, milk, chicken |
Anxiety or tension,
lack of energy, constipation, tender or sore muscles |
| Vitamin
C |
Helps immune system
to fight infection, keeps joints, bones and skin firm and strong,
turns food into energy. |
Strawberries, lemons,
kiwi fruit, oranges, grapefruit, limes, tomatoes |
Frequent colds and
infections easy bruising, nose bleeds, slow wound healing |
| Vitamin
D |
Helps maintain strong
and healthy bones by retaining calcium |
Herrings, salmon,
oysters, eggs and cottage cheese |
Aching stiff joints,
tooth decay, hair loss, muscle cramps |
| Vitamin
E |
Protects cells from
damage, helps body use oxygen, improves wound healing and fertility |
Sunflower seeds, peanuts,
beans, peas, sardines, sweet potatoes |
Varicose veins, infertility,
easy bruising, loss of muscle tone |
| Vitamin
K |
Controls
blood clotting |
Lettuce,
cabbage, asparagus, potatoes, tomatoes |
Easy
bleeding |
| Calcium |
Promotes a healthy
heart, clots blood, essential for strong bones and teeth |
Cheddar cheese, brewer's
yeast, parsley, prunes, almonds |
Muscle cramps, aching
joints, arthritis, tooth decay, high blood pressure |
| Iron |
Transports oxygen
and carbon dioxide to and from cells, vital for energy production |
Cashew nuts, raisins,
pork, dates, sesame seeds, cooked dried beans |
Anaemia, fatigue,
loss of appetite, sensitivity to cold |
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to Tuberculosis
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