Vitamins And Minerals

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Common Vitamin And Mineral Deficit Symptoms You Could Encounter In Your Life

In our daily lives, we commonly don’t eat as versatile diets as we should, eat a lot of processed foods and therefore often don’t take as much of some minerals and vitamins as our body needs. It is good to know the primary symptoms of the most common deficits in minerals and vitamins so we can react appropriately before any more significant health issues occur.

Magnesium

Necessary for bone and teeth health, this mineral is commonly lacking in adults due to overuse of painkillers, antibiotics, and sugar. The symptoms are: 

  • Fatigue
  • Muscle cramps
  • Irregular heartbeat
  • And chocolate craving

You should try to get more magnesium through food as well as supplements. Some good food sources are: d

  • Dark chocolate
  • Nuts
  • Seeds
  • And leafy greens

Iron

It is responsible for oxygen-to-cell transportation and regulation of cell growth. Deficiency is most common in children, vegetarians, and pregnant women. Symptoms of iron deficiency are:

  • Weakness
  • Tiredness 
  • And a weakened immune system

The best food sources of iron are 

  • Red meat
  • Clams
  • Beans
  • Seeds
  • And greens

Iron from non-meat products is better absorbed in combination with vitamin C.

Iodine

It is most important for regularity of thyroid hormones which are responsible for brain development, growth, and bone health. Deficiency is common in people who avoid salt and are vegetarian. It can cause increased heart rate and may encourage weight gain.

Good food sources would be: 

  • Seaweed
  • Fish 
  • And eggs

Vitamin D

This vitamin is essential for the immune system, bone strength, mood, to name a few. People who live further of the equator are more likely to be the deficit since they get less sun exposure. The symptoms are not obvious and sometimes need years to develop.

It is hard to get vitamin D through food; you can only get some from fatty fish like sardines and salmon.

Omega 3

Many people take too much omega 6 fats, like inflammatory vegetable oils; but too little of healthy anti-inflammatory omega 3 fats. This lack of balance in the consumption of omega fats can develop many diseases, such as arthritis, diabetes, cancer, cardiovascular diseases, etc. Symptoms of deficiency are:

  • Flaky skin
  • Fatigue
  • Dry hair
  • Brittle nails 
  • And several others

You should aim to lower your consumption of fried, processed food and eat more omega 3s. Fish is the richest in Omega 3s, especially sardines. You can also take supplements like krill oil or fish oil.

Potassium

It is important for blood pressure, digestion, heart and kidney health, muscle contractions, and many more. Some of the symptoms of potassium deficit are:

  • Constipation
  • Muscle weakness 
  • And weight loss

Potassium is not made naturally in the body so we must aim to eat enough potassium-rich foods. Bananas, mangoes, avocados, whole grains, leafy greens, and seeds are all recommended.

B12

It is necessary for nerve function, blood formation and for purposes which create energy in the body. The deficit is common among vegans since it’s mostly found in animal products. Some of the deficiency symptoms include 

  • Fatigue
  • Anemia
  • Weakness. 

Meat, eggs, and milk products are the richest in B12. If you are vegan, try to get it from breakfast cereals, meat substitutes or supplements.

As you can see, to avoid having any vitamin and mineral deficiency, it is necessary to have a balanced, diverse, healthy diet, with enough vegetables, fruits, animal products, and whole grains. If you are vegan, you should invest time in exploring which substitutes you can take to replace the vitamins found mostly in animal sources.

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