Fruits and vegetables are one of the best sources of vitamins. People who are not following a healthy and nutritious diet plan are probably vitamin deficient because they are not eating the right foods.
The only way to find out whether you have a vitamin deficiency is to consult a doctor who will perform analyses in order to diagnose. Vitamin deficiency can be kept under control with the help of your doctor’s supervision.
- Vitamin B12
This vitamin encourages DNA production and production of neurotransmitters in the brain which is why it is essential for your health. It is very important to include the recommended daily amount of vitamin B12 every day. The symptoms that indicate deficiency in this vitamin include: hallucinations, paranoia, fatigue, weakness, memory loss, swollen tongue, anemia, limb numbness and difficulty walking.
Foods that are rich in vitamin B12 are usually of animal origin such as: fish, meat, poultry and dairy products. If you are a vegan you can eat cereals, meat substitutes and non-dairy milk.
- Magnesium
Magnesium is actually a mineral which is important for removing toxins from the body and it also prevents the development of cardiovascular diseases and migraines. According to some studies this mineral can reduce the risk of diabetes in people who have a high risk of developing this condition.
Symptoms of magnesium deficiency are: reduced appetite, nausea, vomiting, weakness and fatigue. Severe magnesium deficiency causes numbness, cramps, seizures, personality changes and also reduces the potassium and calcium levels in the body.
Magnesium deficiency can be prevented by eating dark-leafy vegetables such as Swiss chard, seaweed and spinach as well as nuts, beans, seeds and avocados.
- Vitamin D
People who have a vitamin D deficiency have much higher risk of osteoporosis because this vitamin is essential for the health of the bones. The most common symptoms include muscle weakness, fatigue, head sweating, obesity, poor immunity etc. Also, being older than 50 puts you in the high-risk group of being deficient. Spending time in the sun is a great way of getting more vitamin D in the body.
However, long exposure can be extremely harmful which is why you need to limit the time you spend in the sun. Foods that are great source of this vitamin are fatty fish, yogurt and milk.
- Iron
Iron is another mineral that is very important for the body. It promotes the production of red blood cells. If the iron levels are low the blood is not able to distribute oxygen through the whole body which can lead to serious health conditions. Symptoms of iron deficiency are dull and sparse hair, pale skin and fatigue.
Consume more lentils, spinach, beans, beef and oysters to get more iron.
- Calcium
Calcium is very important for the health of the bones but also for the muscle and nerve function. Calcium deficiency is manifested through fatigue, muscle cramps, abnormal heart rhythms, and poor appetite.
Increase the calcium levels by eating raw foods such as leafy greens, carob, citrus fruit pith and milk.
- Folate
Folate or folic acid is very important for keeping red blood cells and other cells under control especially in pregnant women and women of childbearing age. Deficiency in folic acid causes neural tube defects in the embryo.
Symptoms of the deficiency include tongue swelling, mouth ulcers, fatigue, poor growth and gray hair. You can increase the intake of folic acid naturally by eating oranges, beans, lentils, cereals and leafy greens or by taking supplements.
- Vitamin E
This vitamin is essential for the health of the brain; it helps balance cholesterol levels and also provides protection from aging.
Symptoms of vitamin E deficiency are loss of muscle mass, muscle weakness, unsteady walking and vision problems.
Foods that contain this vitamin are legumes, olive oil, almonds, walnuts, hazelnuts and green veggies. Another way of treating the deficiency is taking natural supplements that are marked d-alpha-tocopherol.