Vitamin symptoms may be subtle at first, but they increase as the deficiency worsens.
A diet rich in processed food is one of the main culprits, aside of the consumption of lack of food. But the main concern remains that all the chips and biscuits that you so love strips you off all the essential nutrients.
Although you may not suffer from a disease, there’s a chance that you may end up with impaired functioning, because vitamins are co-factors for all the bio-chemical reactions in the body.
So listen to it. While fatigue, shortness of breath, dizziness, pale skin, irregular heartbeats and weight lass are apparent, there are unusual vitamin-deficiency warning signs.
Red or white acne like bumps, on the cheeks, arms and thighs
Essential fatty acids and vitamins A and D.
Tank up on the sunshine.Long hours in air-conditioned spaces and pollution make it hard. Even sunscreen lotion prevents absorption. Consuming fish, sardine, tuna, egg, and green leafy vegetables also helps. Increase healthy fats like dairy products in your meal.
Tingling, prickling, and numbness in hands, feet or elsewhere.
B vitamins like folate (B9), B6, and B12. It’s a problem directly related to the peripheral nerves and where they end in the skin. These symptoms can be combined with anxiety, depression, anaemia, fatigue, and hormone imbalances.
You can fix the vitamin B group largely with your diet. Opt for brown rice, millet, wheat germ, nuts, wheat bran sprouted grains. Egg, chicken, mutton, salmon, banana, broccoli, red kidney beans, asparagus, cauliflower, cabbage and all green leafy vegetables.
Cracks at the corners of your mouth
Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. It’s common if you’re a vegetarian to not get enough iron, zinc, and B12. Likewise, if you’re skimping on essential immunity-building protein because of excess dieting.
Eat more poultry, salmon, tuna, eggs, chicken, tomatoes, peanuts, and lentils. Iron absorption is enhanced by vitamin C, which helps fight infection. Combine these foods with broccoli, and cauliflower. Ensure that you also eat dairy products like yoghurt, paneer and ghee.
Muscle cramps in the form of throbbing pain in toes, calves, arches of feet, and backs of legs
Magnesium, calcium, and potassium. If it’s happening frequently, it’s a sign that you’re lacking in these. And if you’re training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.
To fix potassium, have oranges, bananas, peanuts, beans, coconut water. For magnesium, go for dark green leafy vegetable, nuts and soybean.Almonds, figs, carrots, raisins, brown rice, cashew are rich sources of calcium.
Red, scaly rash on your face and excessive loss of hair
Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store most B vitamins, which are watersoluble. Also, eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body’s ability to absorb biotin.
Cooked eggs , salmon, avocados, mushrooms, cauliflower, soybeans, nuts, and bananas.