For the body to function properly, it is important you consume the essential nutrients, which you can get from healthy food. However, many people think that simply eating kale for lunch or a banana for snacking is already enough to keep them healthy. The truth is there are other nutrients that you may not be getting from the food you consume. In fact, you may not be meeting the nutritional recommended daily allowances (RDAs), which can actually serve as your guide to prevent vitamin deficiencies.
Vitamin Deficiency Signs and What to Do About Them
1. Vitamin A:
- Dry eyes
- Night blindness
- Dry or scaling skin
What to do: Eat carrots, squash, tuna, or sweet potatoes.
2. Vitamin C
- Slow wound healing
- Prone to bruising
- Bleeding gums
- Increased levels of blood pressure
What to do: Aim for 85mg of vitamin C every day. Have an orange and other citrus fruits.
3. Vitamin D
- Bones soften over time
- Flu and other infectious disease
- Bumps that look like acne on the thighs, arms, butt, and cheeks
What to do: Eat almonds and fatty fish. Avoid eating foods that are high in trans and saturated fats. Get enough sunlight exposure or take 2,000 IU of vitamin D every day, which should also have vitamins A and K for better absorption.
4. B2 or riboflavin, B3 or niacin, B7 or biotin, and B12 or cobalamin
- Cracks at the mouth’s corners
- Hair problems, including hair loss
- Scaly and reddish rash on the face
What to do: Eat more chicken and poultry products, salmon, clams, Swiss chard, peanuts, and legumes. Also note that the body cannot store water-soluble vitamins unlike other vitamins, such as A, D, and E, which are all fat-soluble. B vitamins are not stored in the body, so make sure you get enough of these vitamins to avoid experiencing negative effects.
You could also be deficient from minerals. If you frequently experience muscle cramps at some parts of your legs and feet, such as your calves, toes, and backs of your legs, this can be a sign that you don’t receive enough calcium, potassium, and magnesium. You can get rid of the problem by eating more bananas, cherries, apples, broccoli, and squash. Also, make sure you add leafy greens into your diet, such as dandelion, spinach, and kale.
Iron is also an important mineral that many people don’t have enough in their bodies. Among the signs that you are iron-deficient include:
• Pale skin
• Feeling cold almost all the time
• Difficulty in breathing
You need iron to retain oxygen in the cells and keep your blood flowing without problems. The iron RDA is 18mg per day, so eat spinach, nuts, seeds, and fish to avoid diseases, such as anemia.