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10 signs of vitamin deficiency. What should you do

10 signs of vitamin deficiency. What should you do

Vitamins have literally hundreds of roles to play in the body. They boost your immune system, stimulate bone growth, support neurological function, convert food into energy, and protect our billions of cells.

In this article, we'll look at ten common warning signs your body sends you when you're low on vitamins. We will also provide the name of the vitamin or nutrient that can help reverse the symptom. We also offer you an extensive list of great foods for each vitamin or nutrient.

10 WARNING SIGNS OF A VITAMIN DEFICIENCY

1-Hematomas

If you've bruised too easily, you could be deficient in vitamin C. Research shows that vitamin C helps regulate and synthesize collagen, which is essential for blood vessel development. A shortage of "C" can weaken blood capillaries, making it much easier for that sneaky coffee table to leave a knotty bruise.

One important thing to remember about vitamin C is that stress drains it. If you have an overly stressed life, you will need to replenish this essential vitamin a little more often.

Recommended Daily Intake (RDI) for Vitamin C: 65 to 90 milligrams (mg)

Sources of vitamin C:

Berries (eg, blueberries, blueberries, raspberries, and strawberries), melon, citrus (eg, oranges and grapefruits), kiwi, mango, papaya, pineapple, watermelon, broccoli, Brussels sprouts, cauliflower, green peppers , leafy greens (eg, cabbage, kale, spinach, turnips), squash, sweet potatoes, and tomatoes.

2-Blows in the arms

If it dries out, you have small bumps and rough patches on your arms, you may be low on vitamin A or zinc. Studies show that the vitamin is essential for the production and metabolism of collagen. Zinc supports wound repair and promotes skin cell growth.

The condition most commonly associated with bumps and patches on the arms, buttocks, or cheeks is called keratosis pilaris. It is harmless and generally disappears by age 30.

RDI FOR VITAMIN A:
5,000 international units (IU)

Sources of vitamin A: cantaloupe, carrots, dairy products, eggs, fortified bread and cereals, green leafy vegetables (for example, broccoli and spinach), squash, red bell peppers, and sweet potatoes.

RDI FOR ZINC:
Men, 14+ years: 11 mg
Women, 19+ years: 8 mg
Pregnant, 14 to 18 years: 13 mg.
Pregnant, over 19 years: 11 mg.
Infants, 14 to 18 years: 14 mg.
Infants, over 19 years: 12 mg.

Zinc sources: beans, beef, dairy products, fortified bread and cereals, nuts, poultry, shellfish (for example, clams, crabs, lobsters, and oysters), and whole grains.

3- Hair loss

A long-term problem with brittle or thinning hair can be due to a lack of vitamin B or folic acid (i.e. folic acid). In most cases, the shortage of the former is the culprit. In a 2018 study, vitamin B12 and folic acid deficiencies are implicated potential catalysts of clinical hair loss or alopecia. Many research papers have reported similar findings.

RDI FOR VITAMIN B12:
(Adolescents and adults)

Men and women over 14 years: 2.4 mcg

Pregnant teens and women: 2.6 mcg

Teens and women who breastfeed: 2.8 mcg

Sources of vitamin B12: Dairy products, eggs, fortified bread and cereals, meat, chicken, seafood (for example, clams, haddock, salmon, trout, and tuna).

RDI FOR FOLIC ACID: 400 mcg; pregnant women: 400 to 800 mcg

Folate sources: Beans, fruits (for example, bananas, lemons, melons), green leafy vegetables (for example, broccoli, lettuce, and spinach), lentils, and peas.

4- Canker sores

Canker sores are painful white ulcer-like lesions that usually appear inside the mouth. Vitamin B-12 deficiency is most commonly associated with thrush.

RDI FOR VITAMIN B12:
(Adolescents and adults)

Men and women, 14 years of age and older: 2.4 mcg

Pregnant teens and women: 2.6 mcg

Teens and breastfeeding women: 2.8 mcg

Sources of vitamin B12: Dairy products, eggs, fortified bread and cereals, meat, chicken, seafood (for example, clams, haddock, salmon, trout, and tuna).

According to the National Institutes of Health, US National Library of Medicine, vitamin B12 is best absorbed when taken with other B vitamins, including vitamin B6, magnesium, niacin, and riboflavin. Additionally, animal sources of B vitamins can be absorbed more easily than plant-based ones. As such, it may be advisable for vegetarians and vegans to combine B12 with B6, magnesium, niacin, and riboflavin.

5-Constipation

There are many reasons, at least a dozen, why one cannot evacuate. In terms of diet, the most common is a shortage of dietary fiber, magnesium, or both. Both of these nutrients work to pass food, nutrients, vitamins, and other things through the intestines.

RDI FOR FIBER:
Men, 18 to 50 years: 30 to 38 grams.
Women, 18 to 50 years: 25 grams.
Women, 51 years or older: 21 grams

Fiber sources: Almonds, beans, berries, broccoli, Brussels sprouts, chia seeds, cauliflower, flax seeds, green beans, onions, seed peel, sweet potatoes, whole rye.

RDI FOR MAGNESIUM:
Men, 19 to 30 years: 330 to 400 mg.
Men, 31+ years: 350 to 420 mg.
Women, 19 to 30 years: 255 to 310 mg.
Women, 31+ years: 265 to 320 mg.

Magnesium sources: Fruits (eg, avocados, bananas, dried apricots), nuts (eg, almonds and cashews), peas, seeds, soy (eg, soy flour and tofu), and whole grains.

6-Dry and flaky scalp

A dry, flaky scalp is more commonly called dandruff. Dandruff is strictly a cosmetic problem that is quite harmless. Dandruff occurs when the hair roots lack sufficient moisture in the form of sebum. Sebum is what gives hair its "shine." In terms of diet, the shortage of omega-3 fatty acids is a causal factor.

RDI FOR OMEGA-3:
500 mg (EPA plus DHA)

Omega-3 sources: Blue fish (eg, herring, salmon, sardines, trout, and oysters), chia seeds, Brussels sprouts, seaweed oil, hemp seeds, and walnuts.

7-Fatigue

Several things can cause fatigue. In terms of diet, vitamin D shortage is by far the most common cause. According to a landmark study ("double-blind, randomized, placebo-controlled trial") published in the journal Medicine, vitamin D supplementation "significantly improved fatigue."

In the study, 72 percent of the participants who received 100,000 IU of vitamin D reported positive results.

RDI FOR VITAMIN D:
Recommendations vary widely. The 100,000 IU dose used for the above is significantly higher than the norm. (Most of the medical literature defines the toxicity of vitamin D as greater than 4,000 IU per day. As such, consult a physician before exceeding the normal recommended levels of vitamin D or any other supplement).

Sources of vitamin D: Fatty fish (eg, Tuna, mackerel, and salmon), products fortified with vitamin D (eg, Cereals, dairy products, orange juice, and soy milk), cheese, and egg yolks.

8-Premature gray hair

Here's another sign that can be caused by a multitude of factors. (Yes, stress contributes to premature aging.)

And here's another sign attributable to possible vitamin B12 deficiency. Studies show other possible nutrient deficiencies related to premature aging to include folic acid and biotin. However, the strongest statistical association is with B12.

We've looked at the RDI and food sources for vitamin B12 at numbers 3 and 4, above.

9-Muscle cramps

Calcium and magnesium play essential roles in muscle contraction. A shortage of any of the nutrients can lead to muscle cramps, particularly in the legs and calves. According to a study published in the journal American Family Physician, more than 60 percent of adults and 7 percent of children experience leg cramps. Twenty percent complain of leg cramp symptoms every day.

RDI FOR MAGNESIUM:
Men, 19 to 30 years: 330 to 400 mg.
Men, 31+ years: 350 to 420 mg.
Women, 19 to 30 years: 255 to 310 mg.
Women, 31+ years: 265 to 320 mg.

Magnesium sources: Fruits (eg, soy flour and tofu) and whole grains.

RDI FOR CALCIUM:
Men, ages 19 to 70: 1,000 mg
Women, 19 to 50 years: 1,000 mg.
Women, 51 to 70 years: 1,300 mg.
Adults over 70 years: 1,300 mg.

10-HEALTHY NAILS

Nails are an extension of your skin and therefore require the same nutrients. Breaking, peeling, and splitting nails can be triggered or exacerbated, among other things, by the condition of iron deficiency anemia. According to the National Heart, Lung, and Blood Institute and the US Department of Health and Human Services, "Brittle nails or nail spoons" is a common symptom.

RDI FOR IRON:

Mens:

14 to 18 years: 11 mg
9 to 50 years: 8 mg

Women:

14 to 18 years: 15 mg
19 to 50 years: 19 mg
Pregnant (all ages): 27 mg.
Infants (all ages): 9 to 10 mg.
All adults, older than 51 years: 8 mg.

Iron sources: Beans, fortified grains, grain products (eg, bread and cereals), lean meat, nuts, seafood.

Video: 10 Signs Of Vitamin D Deficiency (November 2020).