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 , according to Mercola.com.
The list you will read below describes how specific vitamins are crucial for your health, foods that you need to consume in order to achieve the recommended vitamin levels , most common symptoms that can help you recognize if you are suffering from a vitamin deficiency.
Foods are the best sources of vitamins , although there are plenty of supplements you can take. 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 , according to Everyday Health . One of the most common symptoms of vitamin B12 deficiency are feet, hand, and leg numbness, difficulty walking, swollen tongue, loss of memory, paranoia, anemia, fatigue, weakness 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 poultry, fish, meat, and milk products. Everyday Health suggests if you are vegan, consume more meat substitutes, non-dairy milk, and cereals for breakfast.
Magnesium detoxifies the body of environmental toxins and prevents migraines and the occurrence of cardiovascular diseases , according to Mercola.com. Some studies have showed that magnesium has the power to lower the risk of diabetes for people who are at a higher risk. According to Mercola, 80% of us have magnesium deficiency.
The most common symptoms are decreased appetite, nausea, weakness , vomiting, fatigue, . Additionally, a severe deficiency can cause seizures, numbness, cramps, 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 Swiss chard, spinach, and seaweed. Also, seeds, nuts, and beans are highly recommendable. Avocado is great source of magnesium.
According to Everyday Health, we receive vitamin D from the sun rays 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 muscle weakness, fatigue, being over the age of 50, head sweating, poor immunity, obesity, 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. The body is unable to carry oxygen and this can cause serious issues when the iron levels are low. The most common symptoms of iron deficiency, according to Everyday Health, are dull, sparse hair, pale skin, and fatigue.
In order to increase the iron levels, consume more oysters, spinach, beef, lentils, and beans.
Calcium is very important for for muscle control , nerve function , the health of the bones . The most common symptoms of calcium deficiency are poor appetite, muscle cramps, fatigue, and abnormal heart rhythms. According to Mercola.com, one of the best ways to increase your calcium levels is to eat raw foods like leafy greens, wheat grass, milk, carob, and the pith of citrus fruits.
Folic acid, folate is crucial for women of childbearing age and pregnant women . Folate maintains red blood cells and the cells in check and a decrease in folate could lead to neural tube defects in newborns. The most frequent symptoms are gray hair, mouth ulcers, poor growth, fatigue, and tongue swelling. According to the Everyday Health, one of the best ways to treat this deficiency is to take supplements.You can also get folate from foods like oranges, cereals, beans, leafy greens, and lentils.
This is the vitamin crucial for protection against aging, brain health, and maintenance of normal cholesterol levels. If you experience any of the following symptoms, you could be suffering from vitamin E deficiency. For example, loss of muscle mass, vision problems, muscle weakness, and unsteady walking.
Treatment of vitamin E deficiency can be done with natural supplement marked as the ‘d-’ form like d-alpha-tocopherol , as written on Mercola.com. Another option is to intake vitamin E through foods like almonds, hazelnuts, olive oil, legumes, walnuts, and green veggies.