Being deficient in vitamins can be very common if you do not eat a balanced diet. The fast pace of life, stress and responsibilities are also factors that influence these deficiencies. There are many foods rich in vitamins and minerals, but if they are not incorporated into our diet, we cannot access their benefits. This can have some consequences for our health. For this reason, we must be very attentive to the signals that our body sends us that help us know if we are deficient in vitamins.
Signs that you have vitamin deficiency
There are times when our body is deficient in vitamins and we are not aware of it. So it starts sending us signals to tell us that some of these are below healthy levels. We are likely to ignore these signals, so it is very necessary to be very careful to detect them in time. In this way, we can prevent them from affecting our health.
Before continuing, it is important to clarify that many of these signs may be due to other reasons. For this reason, it is very important to consult a specialist doctor. So that it is he or she who makes the necessary evaluations in order to determine the most accurate diagnosis.
Cracks in the lips and corners of the mouth
If your lips are chapped, it is likely that you lack iron, zinc or vitamin B complex deficiencies, such as B6, B9 or B12. To remedy this, it is advisable to consume chicken, salmon, tuna, eggs, Swiss chard and other green leafy vegetables and lentils.
Skin rashes and irritated skin
If you have an irritated complexion out of nowhere, it is very likely that your body is deficient in B vitamins, which are soluble in water. To avoid this, eat cooked eggs, salmon, mushrooms, cauliflower, walnuts and bananas.
White spots and acne
If you have acne, you most likely need a higher dose of vitamin A. It can be found in fish, liver, egg yolks, butter, and green and yellow vegetables. You may also need more vitamin E. You can get more of it from wheat germ, liver, olive oil seeds, and green leafy vegetables like spinach and cauliflower.
Tingling in the hands or feet
Deficiency of group B vitamins such as folate (B9), B6 and B12 is related to problems in the peripheral nerves, which can cause anxiety, depression and hormonal imbalances. It is recommended to increase the consumption of spinach, asparagus, legumes, eggs, salmon, chard, and chicken.
Cramps in the feet and calves
If you suffer from recurring and painful foot and calf cramps it may be a sign of magnesium, calcium, and potassium deficiency. To fix this, more foods like bananas, hazelnuts, apples, and broccoli should be consumed.
Muscle pains
Feeling muscle aches for no apparent reason, such as stiffness or if we had hurt ourselves, it is likely that our body is in need of more vitamin D, which is necessary to strengthen bones, as it helps absorb calcium.
The best source of vitamin D, and one that is readily available, is the sun. But, we can also find it in fatty fish such as salmon, tuna and mackerel, although cheese and egg yolk.
Soft and brittle nails
This is often deficient in vitamins A and C and can also cause hair loss and skin problems. To increase the dose of vitamin A you can consume carrots, spinach, chard, tomatoes and kiwi. And, to increase vitamin C in our body, more citrus, vegetables, red meat and poultry must be incorporated.
Tiredness or weakness
If you feel very tired or weak you may need vitamin B12. It protects against dementia, among other diseases. This is one of the most common deficits, especially in those who follow vegetarian or vegan diets because vitamin B12 is obtained mainly from animals.
To increase vitamin B12 levels, it is recommended to eat seafood, fish, such as mackerel, salmon or tuna, lean beef, Swiss cheese, mozzarella and Parmesan, as well as eggs, including the yolk.
Vegans will need to supplement their diet, because there are no good plant sources of vitamin B12. Some products are sold already enriched with B12, such as cereals, soy milk and tofu.
Similarly, tiredness can also be a sign of iron deficiency. This nutrient collaborates in the production of red blood cells that are in charge of distributing oxygen to all the cells of the body. If cell oxygenation is not correct, you feel weak.
You can get more iron by eating lentils, chickpeas, and spinach. Although it does not sound too appetizing, the food that provides the most iron is the liver.
Dandruff and flaking of the scalp
This may be a sign of deficiency of vitamins B2 and B6, zinc, magnesium, and biotin. Despite the fact that dandruff can have various causes, from fungi, psoriasis, seborrheic dermatitis, parasites, to stress or nutritional deficiencies. You can help prevent its occurrence by incorporating oats into your diet. As well as dark chocolate, carrots, eggs, nuts, fish, especially blue, and legumes.
Breath odour
Although it can reveal stomach problems and gastric reflux, it can be due to the presence of bacteria that reveal a lack of nutrients such as vitamin B6, zinc or magnesium. It is recommended to add potatoes, fish, bananas, oysters or pumpkin seeds to your diet.
Want to eat chocolate
If we like chocolate, it is normal to feel cravings to want to eat it. But when these become too recurring, we are likely to be deficient in magnesium.
This mineral is very favourable for health. It helps reduce migraines, prevents osteoporosis and cardiovascular diseases, controls blood pressure, reduces the risk of diabetes.
To obtain more magnesium, almonds, chickpeas, corn, pumpkin seeds and flax, among others, must be incorporated into the diet. A good source of magnesium can also be found in Swiss chard, lentils, and spinach.
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information is not a substitute for consulting a doctor, specialist or health professional.
ALFA