A healthy and balanced diet is one of the safest ways to ensure that you are getting all the needed vitamins for proper functioning of your body. One of the main reasons why so many people suffer from vitamin-related deficiencies is that they don’t eat what they should.
The list that you are about to read below describes how specific vitamins are crucial for your health, most common symptoms that can help you recognize if you are suffering from a vitamin deficiency, and foods that you need to consume in order to achieve the recommended vitamin levels.
Although there are plenty of supplements you can take, the best sources of vitamins are foods. Vitamin deficiency cannot be diagnosed on your own, so you need to consult your physician if you happen to notice any of these symptoms. The deficiency can be kept under control with the help of your doctor’s supervision.
Vitamin B12 plays a crucial role as 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.
According to experts, there is an increase of vitamin B12 deficiency as a lot of people are going vegan or undergo weight-loss surgery. Namely, B12 is usually found in animal products, so if you have this deficiency, include more meat, poultry, fish, and milk products. If you are vegan, It’s suggested consumption of non-dairy milk, meat substitutes, and cereals for breakfast.
Magnesium detoxifies the body of environmental toxins and prevents the occurrence of cardiovascular diseases and migraines. Some studies have showed that magnesium has the power to lower the risk of diabetes for people who are at a higher risk. Unfortunately,80% of us have magnesium deficiency.
The most common symptoms are decreased appetite, nausea, vomiting, fatigue, and weakness. Additionally, a severe deficiency can cause numbness, cramps, seizures, and personality changes, as well as low levels of potassium or calcium.
If you suffer from magnesium deficiency, a good way to increase the magnesium levels is to consume more dark-leafy veggies like spinach, Swiss chard, and seaweed. Also, nuts, seeds, and beans are highly recommendable. Avocado is another great source of magnesium.
We receive vitamin D from the sunrays and this vitamin is crucial for the health of the bones and without it the person is at a higher risk of osteoporosis. The most common symptoms of this deficiency are fatigue, muscle weakness, being over the age of 50, obesity, head sweating, poor immunity, etc.
In order to increase your vitamin D levels, go out in the sun. Be careful as you only need a small amount of sunlight to make your complexion darker. Excessive exposure to sunlight is harmful for the body. Another source of vitamin D is milk, yogurt, and fatty fish.
Iron is very important for one’s health since it helps the body produce red blood cells. When the iron levels are low, the body is unable to carry oxygen and this can cause serious issues. The most common symptoms of iron deficiency are pale skin, dull, sparse hair, and fatigue.
In order to increase the iron levels, consume more beef, oysters, spinach, lentils, and beans.
Calcium is very important for the health of the bones, as well as 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.
Otherwise known as folic acid, folate is crucial for pregnant women and women of childbearing age. Folate maintains the cells and red blood cells in check and a decrease in folate could lead to neural tube defects in newborns. The most frequent symptoms are fatigue, gray hair, mouth ulcers, poor growth, and tongue swelling. One of the best ways to treat this deficiency is to take supplements. However, you can also get folate from foods like leafy greens, oranges, cereals, beans, and lentils.
This is the vitamin crucial for brain health, protection against aging, and maintenance of normal cholesterol levels. If you experience any of the following symptoms, you could be suffering from vitamin E deficiency. For example, 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. Another option is to intake vitamin E through foods like almonds, walnuts, hazelnuts, olive oil, legumes, and green veggies.