Arrive Alive

Nutrition

ROAD SAFETY AND HEALTH :: LEARN ABOUT YOUR HEALTH

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 table below will help to show you which elements are important in maintaining a healthy body and mind, and also gives examples of the main food sources in which these elements can be found.

ELEMENT WHAT IT DOES FOOD SOURCE SIGNS OF SHORTAGE
Vitamin A Needed for a healthy skin and to fight infection. Essential for night vision. Liver, carrots, cabbage, pumpkin, tomatoes and sweet potatoes. Mouth ulcers, poor night vision, frequent colds, dry flaky skin.
Vitamin B1 Essential for energy production, brain function and digestion. Mushrooms, peas, lettuce, cauliflower, brussel sprouts and beans. Tender muscles, irritability, poor concentration and fast heart beats.
Vitamin B2 Turns fats, sugar and protein into energy. Important for hair, nails and eyes. Milk, cabbage, asparagus, broccoli, tomatoes and wheat germ. Burning eyes, sensitivity to bright light, sore tongue, split nails, cracked lips.
Vitamin B3 Helps balance blood sugar and lowers cholesterol levels. Tuna, chicken, lamb, turkey, mushrooms and cauliflower. Lack of energy, insomnia, headaches, bleeding gums.
Vitamin B5 Essential for brain and nerve function. Helps to produce anti-stress hormones. Peas, lentils, celery, strawberries, eggs, avocados and squash. Muscle cramps, burning feet or tender heels, exhaustion after light exercise.
Vitamin B6 Natural anti-depressant. Helps to control allergic reactions. Bananas, red kidney beans, onions, nuts, peppers and cabbage. Lack of energy, muscle cramps, depression, water retention.
Vitamin B12 Helps the blood to carry oxygen. Breaks down toxins like tobacco smoke and alcohol. Oysters, sardines, tuna, eggs, cottage cheese, milk and chicken. Anxiety or tension, constipation, tender or sore muscles.
Vitamin C Helps the immune system to fight infection. Keeps joints, bones and skin firm and strong. Turns food in energy. Strawberries, lemons, kiwi fruit, oranges, grapefruit, limes and 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 the body to use oxygen and improves wound healing and fertility. Sunflower seeds, peanuts, beans, peas, sardines and sweet potatoes. Varicose veins, infertility, loss of muscle tone, easy bruising.
Vitamin K Controls blood clotting. Lettuce, cabbage, asparagus, potatoes and tomatoes. Easy bleeding.
Calcium Promotes a healthy heart and is essential in forming strong bones and teeth. Cheddar cheese, brewer’s yeast, parsley, prunes and almonds. Aching joints, arthritis, tooth decay, high blood pressure..
Iron  Transports oxygen to and from the cells. Vital for energy production.. Cashew nuts, raisins, pork, dates, sesame seeds, cooked dried beans. Fatigue, loss of appetite, sensitivity to cold.

 

 

Also View:

Healthy Eating, Driver Fitness and Safer Driving

Physical Fitness and Safer Driving

Driver Fatigue and Road Safety

 

Loading...

Search Road Safety Articles

Latest Pages

Driving in Winter / Driving on Snow and Ice

Driving in Winter / Driving on Snow and Ice

Driving in winter may be hazardous for the unprepared and inexperienced driver. Although South Africa is not as well known for extreme winter conditions, such conditions may be extremely hazardous and many drivers might need to consider measures relating to the condition of their car as well as driving

Read More

Safe Driving with Trucks in Heavy Rain and in Bad Weather

Safe Driving with Trucks in Heavy Rain and in Bad Weather

On the Arrive Alive website we find a rather comprehensive section on safe driving in heavy rains and bad weather, but not so much info on the challenges encountered by our truck drivers in these conditions! We discuss safe driving in heavy winds and how other modes of transport can be safer around

Read More

Safe Driving with Trucks in Strong Winds

Safe Driving with Trucks in Strong Winds

Not many South Africans are aware that their country has the 10th largest road network in the world. Our large road transport network means that during the daily course of their duties, our truck drivers often encounter adverse weather when out on these roads. Defensive driving is required by truck drivers

Read More

Road Safety and Your Windscreen

Road Safety and Your Windscreen

Background information The windscreen is an often neglected component of the vehicle. The windscreen is much more important than a mere screen between you and other road users. The safety needs stretch far beyond the obvious requirement of visibility for the driver! In today's vehicles, windscreens

Read More

Safety with Grass Cutting, Vegetation Control and Roadside Maintenance

Safety with Grass Cutting, Vegetation Control and Roadside Maintenance

Introduction On the Arrive Alive website, we have revealed that South Africa has the 10th largest road network in the world - approximately 750,000 km. It should be clear from this that roadside maintenance can be a quite a challenge - and we should pay attention to all those doing road maintenance,

Read More

Project Help and Road Safety

Project Help and Road Safety

Introduction On the Arrive Alive website and associated safety portals, we discuss how South Africans can be safe not only from road crashes and crime but also from medical incidents and other emergencies. Technology has become ever more important to summon fast and effective emergency assistance

Read More

Load More Pages

Partners

View All