Symptoms of the body being deficient in certain vitamins or minerals

The problem of malnutrition can not only occur in lower class or tribal communities in remote areas. Even healthy people in urban areas can be deficient in essential vitamins and nutrients. Especially if you are classified as busy or don't eat balanced meals on a regular basis. Here's how to detect if your body is deficient in certain vitamins or minerals.

The characteristics of calcium deficiency

Calcium is important for keeping bones strong and controlling muscle and nerve function. Fatigue, muscle cramps, abnormal heart rhythms, and poor appetite mean that your body is not getting enough calcium.

If you are deficient in the mineral calcium, you are at risk for osteopenia, a condition that causes reduced bone mass and increases the risk of osteoporosis and bone fractures. Moreover, bone density will reach its maximum capacity at the age of 30, and will continue to decrease over time.

Make sure you meet your body's calcium reserves by consuming at least three servings of milk or yogurt a day. Other good sources of calcium are cheese, calcium-fortified orange juice, tofu, edamame, and dark leafy greens.

Vitamin D deficiency

If you experience fatigue, muscle aches or weakness, and / or mysterious joint pain, especially in cold weather, you may be deficient in vitamin D. High blood pressure can also be a sign that you may not be getting enough vitamin D. Frequent headaches in men are a sign that his body is deficient in vitamin D.

People who have skin problems such as eczema generally also experience a deficiency of this vitamin. Research shows that people with the lowest vitamin D levels show more severe eczema symptoms than those with higher intakes.

To get enough vitamin D, consume three glasses of milk or 3 servings of yogurt daily; fatty fish such as salmon, tuna, swordfish twice a week; fortified orange juice; and multiply outdoor activities to get exposure to the morning sun.

Signs of potassium deficiency

Potassium is the third most abundant mineral in the body. Potassium is very important for health because a deficiency of this mineral can cause various symptoms of health problems such as lethargy, weak muscles, muscle cramps, reduced reflexes, constipation, anemia, headaches, and drastic weight loss. In severe cases, potassium deficiency can cause abnormal heart rhythms.

You may be deficient in potassium due to diarrhea, vomiting, excessive sweating, taking antibiotics, or from other conditions such as eating disorders (anorexia, bulimia, etc.) or kidney disease.

Bananas, whole grains, milk, vegetables, nuts, and legumes are the best sources of potassium.

Symptoms of iron deficiency

Iron helps your body make red blood cells. When iron levels are too low in the body, oxygen will not be transported evenly to all parts of the body. Iron deficiency anemia can cause fatigue. In addition, pale and dull skin, dull and brittle nails, thin hair and loss are also signs that your body is running out of iron, the skin. Women who have heavy menstruation (excessive bleeding) are at very risk of iron deficiency. The same is the case with women who are vegetarian.

To increase iron levels, eat more iron fortified cereals, lean beef, oysters, beans (especially white beans, chickpeas, and kidney beans), lentils, and spinach. And because iron absorption is assisted by vitamin C, make sure your diet includes plenty of vitamin C-rich vegetables such as broccoli, red peppers, kale, and cauliflower.

Vitamin B12 deficiency signs

Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; Walking and balance problems; anemia; fatigue; weakness; swollen and inflamed tongue; paranoia; hallucinations; easy to get angry; or depression. Cracks in the corners of the mouth can also be a sign of a deficiency in this vitamin. Vitamin B12 deficiency can lead to anemia and senility in older people.

Vitamin B12 helps in DNA production and regulates the nervous system. This vitamin also plays a role in the growth and formation of red blood cells. Vitamin B12 can be found in meat and dairy products, so anyone who is vegan / vegetarian is at risk of deficient intake of this vitamin.

You can get vitamin B12 from animal food sources. Increase your B12 levels by eating more fish, chicken, milk and yogurt. If you are vegan, choose vegan foods that are fortified with B12, such as dairy alternatives, meat substitutes, and breakfast cereals.

Folate deficiency

Folate is another B vitamin that is also involved in the regulation of the nervous system. Folate is especially important for women of childbearing age, which is why prenatal vitamins contain hefty doses of folate. Folate deficiency during pregnancy can lead to a large decrease in red blood cells and neural tube defects in the unborn child.

Vitamin B12 and folate deficiency can lead to inflammatory conditions throughout the body. Other symptoms of vitamin B12 deficiency include fatigue, gray hair, mouth sores, and a swollen tongue. To get folate from food, eat more fortified cereals, beans, lentils, green vegetables, and oranges.

Magnesium deficiency symptoms

Magnesium helps support bone health, nerve health. and help with energy production. Magnesium deficiency is rare in healthy people, but it can affect people who take certain medications, have certain health conditions, or consume too much alcohol.

Magnesium deficiency can cause an imbalance of calcium ion channels throughout the body which can manifest itself as a number of health symptoms. Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness. In more severe cases, it can cause numbness, muscle cramps, seizures, abnormal heart rhythms, changes in behavior, or low potassium or calcium levels.

Increasing healthy and fresh foods is the best solution to overcome the symptoms of vitamin deficiency. However, if you feel that you have had enough to eat healthy but still feel less, you may increase your intake of multivitamin supplements. The most important thing is to always be wise in consuming it and read the rules of use.