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Signs That You May Be Vitamin-Deficient

Discussion in 'Health Care & Wellness' started by LadyDeath, Apr 14, 2015.

  1. LadyDeath

    LadyDeath Senior Marketing Officer
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    Body Cue No. 1: Cracks at the corners of your mouth.
    The Deficiency: 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," Blum says. Ditto if you're skimping on essential immunity-building protein due to dieting.
    The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.

    Body Cue No. 2: A red, scaly rash on your face (and sometimes elsewhere) and hair loss.
    The Deficiency: 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 water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body's ability to absorb biotin.
    The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, and bananas.

    Body Cue No. 3: Red or white acnelike bumps, typically on the cheeks, arms, thighs, and butt.
    The Deficiency: Essential fatty acids and vitamins A and D.
    The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. "This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A," Blum says. "For vitamin D, though, I recommend a supplement—2,000 IU a day in one that also contains vitamins A and K, which help with D absorption."

    Body Cue No. 4: Tingling, prickling, and numbness in hands, feet, or elsewhere.
    The Deficiency: 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," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.
    The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry.


    Body Cue No. 5:
    Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.
    The Deficiency: Magnesium, calcium, and potassium. "If it's happening frequently, it's a tip-off that you're lacking in these," Blum says. And if you're training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.
    The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach, and dandelion.
     
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  3. nirtime

    nirtime Active Member

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    Interesting read. What supplements do you recommend for people unable to purchase or access all the necessary foods?
     
  4. LadyDeath

    LadyDeath Senior Marketing Officer
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    Depends on what you are lacking, you can consult your pharmacist or doctor for alternative medications and supplements.

    For example lacking iron - take iron tablets or green phyto food supplement to mix in liquids
     
  5. Shadowhunter

    Shadowhunter Active Member

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    Excellent post as always LadyD! I'll also pass on a nutritionist's recommendation to try having citrus or another form of vitamin C while taking iron (whether it's related supplements or food/drinks) as it helps your body absorb iron and to avoid taking calcium at the same time as iron as they tend to cancel each other out. There are a lot of other vitamins that cancel each other out, but in this case if you drink milky beverages every time you have an iron-rich meal for example, it could help explain symptoms of iron deficiency.

    When considering supplements to correct deficiencies it might not hurt to check your diet too as an extra way to help too if it doesn't assist on its own.
     
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