We all know that food is the best source of vitamins. People who don’t have a proper diet usually suffer from vitamin-related deficiencies.
You cannot diagnose vitamin deficiency on your own. You need to consult a doctor who will run some analyses and see if that’s the case with you. The deficiency can be kept under control with the help of your doctor’s supervision.
1.Vitamin B12
Vitamin B12 is very important for our body because it encourages DNA production and helps in the making of new neurotransmitters in the brain. One of the most common symptoms of vitamin B12 deficiency are hand, feet, and leg numbness, anemia, fatigue, weakness, difficulty walking, swollen tongue, loss of memory, paranoia, and hallucinations.
B12 can be usually found in animal products, so if you have this deficiency, include more meat, poultry, fish, and milk products. In case you are vegan, try to consume non-dairy milk, meat substitutes, and cereals for breakfast.
2.Magnesium
Magnesium detoxifies the body of environmental toxins and prevents the occurrence of cardiovascular diseases and migraines. According to some studies, magnesium has the power to lower the risk of diabetes for people who are at a higher risk.
The most common symptoms are decreased appetite, nausea, vomiting, fatigue, and weakness. A severe deficiency can cause numbness, cramps, seizures, and personality changes, but also low levels of potassium or calcium.
You should consume more dark-leafy veggies like spinach, Swiss chard, and seaweed if you suffer from magnesium deficiency because they are abundant in this vitamin. Nuts, seeds, and beans are also highly recommendable. Avocado is another great source of magnesium.
3.Vitamin D
Vitamin D is extremely important for the health of our bones and without it the person is at a higher risk of osteoporosis. We receive this vitamin from the sunrays. The most common symptoms of Vitamin D deficiency are fatigue, muscle weakness, being over the age of 50, obesity, head sweating, poor immunity, etc.
Go out in the sun more so that you can increase your vitamin D levels. Be careful because you only need a small amount of sunlight to make your complexion darker. Excessive exposure to sunlight is really harmful for the body. Another source of vitamin D is milk, yogurt, and fatty fish.
4.Iron
Iron helps the body produce red blood cells, so it’s extremely important for our body. The body is unable to carry oxygen when the iron levels are low and this can cause serious issues. The most common symptoms of iron deficiency are pale skin, dull, sparse hair, and fatigue.
Try to consume more beef, oysters, spinach, lentils, and beans so that you can increase the iron levels.
5.Calcium
Calcium is very important for the health of the bones, but also for muscle control and nerve function. The most common symptoms of calcium deficiency are fatigue, poor appetite, muscle cramps, and abnormal heart rhythms.
One of the best ways to increase your calcium levels is to eat raw foods like leafy greens, milk, carob, wheat grass, and the pith of citrus fruits.
6.Folate
Folate or folic acid is necessary for pregnant women and women of childbearing age. It maintains the cells and red blood cells in check. A decrease in folic acid can lead to neural tube defects in newborns.
The most frequent symptoms are fatigue, gray hair, mouth ulcers, poor growth, and tongue swelling. Taking supplements is one of the best ways to treat this deficiency, but you can also get folate from foods like leafy greens, oranges, cereals, beans, and lentils.
7.Vitamin E
Vitamin E is crucial for the brain health, protection against aging, and maintenance of normal cholesterol levels.
Some of the symptoms are: muscle weakness, loss of muscle mass, vision problems, and unsteady walking.
Treatment of vitamin E deficiency can be done with natural supplement marked as the ‘d-’ form like d-alpha-tocopherol, but you can also intake vitamin E through foods like almonds, walnuts, hazelnuts, olive oil, legumes, and green veggies.