7 signs of vitamin deficiency you can't ignore
How to detect vitamin deficiency in the body (collage: RBC-Ukraine)
Vitamins play an important role in the health and energy of the body. Since most vitamins are not produced by our bodies, they must be obtained through food or supplements. There are certain signs that may indicate a deficiency, according to family doctor Dmytro Pempko.
Deterioration of skin and hair condition
Vitamin A promotes healthy skin, while vitamin E is an antioxidant that protects cells from damage and supports healthy hair.
Vitamin D deficiency leads to a tendency to atopic dermatitis and psoriasis.
And with a lack of B vitamins (B2, B3, B7), seborrheic dermatitis, angular stomatitis, and hair loss can occur.
In case of such problems, it is necessary to add to the diet foods containing vitamin A (carrots, sweet potatoes, cheese, butter, eggs, liver) and vitamin E (nuts and seeds, whole grains, vegetable oil, egg yolks, almonds, spinach).
It is also important to take care of your skin and hair, but only on the recommendation of your doctor. In particular, it may include moisturizers and nutritional products.
Visual impairment
One of the key vitamins for maintaining eye health is vitamin A.
Insufficient levels of it can lead to problems such as night blindness (impaired vision in low light conditions) and xerophthalmia (dryness of the cornea, which can cause other complications).
The family doctor advises to include in the diet foods rich in beta-carotene, which the body converts into vitamin A. These are carrots, pumpkin, sweet potatoes, and green leafy vegetables.
Eat foods that contain lutein and zeaxanthin, such as spinach, kale, and other green leafy vegetables.
It is also important to have regular eye examinations.
Muscle cramps, joint pain
These are signs that may indicate an insufficient intake of vitamin D, calcium, and magnesium.
Pemko says that these micronutrients play an important role in muscle function, and their deficiency can lead to discomfort and muscle cramps, especially at night, brittle bones, and rickets in children.
You can increase the amount of vitamin D in the following ways: short-term exposure to the sun, the inclusion of oily fish, eggs, foods with calcium (green leafy vegetables and legumes), and magnesium (nuts, seeds, bananas, and whole grains) in your diet.
Dizziness
Dizziness and difficulty concentrating can be signs of a deficiency of B vitamins, which are vital for nervous system support and optimal brain function.
Signs of deficiency include frequent and prolonged feelings of loss of balance, problems with memory and concentration, inability to focus on tasks or memorize information, and the possible development of dementia and neuropathy.
The best foods to eat are whole grains, legumes, nuts, green leafy vegetables, meat, fish, dairy products, and eggs. For vegetarians and vegans, B12 supplements may be recommended with prior medical advice.
People at risk include people with pernicious anemia, vegetarians and vegans, the elderly, pregnant women, breastfeeding women, and people with gastrointestinal diseases.
Increased sensitivity to infections
One of the key roles of vitamin C is to support the immune system. A deficiency of which can make you more susceptible to infections (frequent colds, long recovery period, slow wound healing).
Eat more fresh vegetables of the cruciferous family (various cabbages, radishes, radishes, and turnips), potatoes, onions, fruits, especially citrus fruits, kiwi, bell peppers, and berries, which are excellent sources of vitamin C.
Vitamin supplements should be taken only on the recommendation of a doctor.
Changes in the nails
Changes in the appearance and structure of the nails can signal a deficiency of certain vitamins and minerals, such as vitamin B12 and iron.
A lack of these nutrients can lead to brittle nails, white spots, or longitudinal grooves.
The doctor advises to consume foods high in vitamin B12 (meat, fish, dairy products, eggs). And iron (red meat, liver, legumes, and green leafy vegetables). To improve iron absorption, combine them with foods rich in vitamin C.
Psychological changes
Lack of certain vitamins, especially those from the B group, can affect not only physical but also mental health.
Vitamins D, B6, B12, and folic acid play an important role in the production of neurotransmitters that regulate mood and emotional balance.
Signs that should be of concern: mood swings, irritability, decreased motivation, general feelings of depression, problems with concentration and memory, anxiety, and depression.
In this case, you need to make sure that your diet includes enough foods rich in vitamin B.
Remember to exercise regularly and get enough sleep.
Important to know
The doctor emphasized that the symptoms can be a sign not only of a deficiency of certain nutrients but also of other medical conditions or diseases that do not depend on the level of vitamins.
Therefore, in case of certain health problems, you should seek help from a qualified specialist.
Earlier, we reported on 5 vitamins that women and men need to drink after the age of 40.
We also wrote about where to look for the "vitamin of youth" E and why you should never have a deficiency.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
